Workout of the Day
Next Club Workout = Trackwork Tonight! Eugene Marathon Results!
Boston Marathon Results
Michelle Thomas 3 Hours 17 Minutes
Avenue of the Giants Results
Muir Black 3 Hours 39 Minutes
(*PR & *Boston Qualifier)
Eugene Marathon Results
Field Gibson 3:28 (*PR)(*Boston Qualifier)
Dustin Brown 3:28 (*Boston Qualifier)
Amy Harper 3:30 (*Boston Qualifier)
Kim Martin 3:33 (*Boston Qualifier)
Sue O'sullivan 3:36 (*Boston Qualifier)
Cathy Agler 3:50 (*Boston Qualifier)
Kathryn Arceneaux 4:07
Chris Green 4:13 (*PR)
Chuck Ogle 4:16 (*First Marathon in 20+years)
Lisa Moore 4:18
Joe St. Amand 4:21(*PR)
Dena Sherry 5:21 (*First Marathon!)
Eugene Half Marathon Results
Mary Beth St. Amand 1:43
Heather Ristad 2:06
Lindsay Koestner Donahue 2:06
Tana Coates 2:07 (*First 1/2 Marathon!)
Bobbi Binder 2:29 (*65 years young!)
Eugene 5K
Greg Coates 28:20
Congratulations to all of our April/May Club Marathoners!!
**Remember - Next Club event is August America's Finest 1/2 Marathon in San Diego!!Q: I'm developing a bunion on the outside of my big toe. Is this normal for a runner? Does this pose a problem? It doesn't hurt, but looks awful.>
Marisa M.
San Luis Obispo
A: A bunion - medically known as hallux abductovalgus, or HAV - is growth and swelling around the bone, (normally on the outside of your big toe), which produces a "bump". The head of the first metatarsal bone (the bone connected to the base of your big toe), enlarges - due to pressure - which results in “movement" of the big toe towards the second toe, and loss of structural alignment. Extra weight is then placed on the ball of the big toe, which results in the bunion forming. Bunions are related both to genetics (the inherited structure of your foot), as well as to the excessive pressure created by pronation during running footstrike. (While poor fitting running shoes can help create a bunion problem, bunions have been known to occur even in individuals who run barefoot - due to the trauma of pronation on a poorly constructed foot). A bunion responds to increased pressure by growing larger in an attempt to handle disproportionate weight distribution.
Having a bunion is not necessarily a problem unless it becomes a continuing source of pain and discomfort while standing, walking, or running. I have found that approximately 20% of the distance runners I have worked with over the years develop small bunions on the outside of their big toes. For most, this has proven to be only an unsightly addition to their foot's appearance, and they have experienced no pain. I have had two athletes over the years whose bunions did grow to the point of great discomfort - negatively impacting their ability to run - and eventually requiring surgery. I have found this to be the exception, rather than the rule, when dealing with bunions.
Bunions are progressive, however, and do not dissipate with time.
Treatment for mild bunion deformities involves reducing pressure on the foot. Many runners find that switching to a running shoe which has a rounder and "deeper" toe box, made of softer and more pliable material, provides immediate relief. Pads and cushions can be used to relieve pressure between the bunion and shoe, as well as between the big and second toe. (Unfortunately, these pads often make for an uncomfortable and impractical "fit" inside of your running shoe). I have had athletes "punch" a very small hole through the outside of their running shoe to relieve pressure with good results. The use of orthotics can also help to eliminate excessive pronation in some cases - as can realignment of stride length through biomechanical analysis and the implementation of corrective running technique. Icing a bunion can also help discomfort by reducing the swelling surrounding the big toe. Flexibility exercises for the calf and foot, as well as strengthening exercises for the ankle and foot, are also recommended.
When conservative measures fail to provide relief, surgical correction is sometimes necessary. (*Although surgery is always considered a last resort). Again, I have rarely seen running bunions progress to this level of discomfort.
Normally, following a surgical procedure, a running program can be resumed within twelve weeks.
If you have any questions regarding your bunion, Marisa, I would suggest consulting a podiatrist or orthopedist. While in general, bunions rarely create serious problems in runners, it is good practice to get a qualified medical opinion on the condition of your feet whenever you have concerns.
All the best,
Coach Roger Warnes
A: What is lactate threshold? What sort of lactate threshold workout do you recommend for a beginning runner?
Terri Collins
Walnut Creek
Q: Lactate Threshold (LT) is a term that describes a level of exercise intensity at which lactic acid accumulates in the bloodstream faster than it can be removed, or metabolized. Training just below this "threshold" allows the body to adapt and adjust to anaerobic effort. While aerobic activity generally involves lower intensity heart rate efforts performed over a prolonged period of time, an anaerobic effort involves the ability to perform increasing heart rate workloads with less oxygen - while running faster. Lactate threshold training teaches the body to tolerate moderate levels of lactic acid in the blood, through training at a pace that is significantly faster than aerobic conditioning - where very little lactic acid is produced, and much more oxygen is available.(Blame those heavy legs, and your inability to maintain the "stress" of faster paced running on several physiological factors - one of which includes exceeding your LT). The ability to tolerate these negative byproducts in the bloodstream can often be the deciding factor between running faster towards the finish line - or simply surviving a race.
An individual's lactate threshold can improve with training, and runners with higher lactate threshold levels are capable of working for longer periods of time at higher levels of energy expenditure - allowing them to run faster than athletes of equal aerobic strength - but who possess a lower LT.
The optimal method of finding your lactate threshold is best done by an exercise physiologist drawing and analyzing blood, during a maximal test on the treadmill. Most athletes' LT training pace is approximately 25-35 seconds per mile slower than their 5K pace, and generally corresponds to 80-90% of Maximal Heart Rate (*MHR).
One of the best ways to train your lactate threshold is to institute tempo running into your training regimen once or twice weekly. The term "tempo run" was popularized many years ago by legendary coach, exercise physiologist, and Olympian, Dr. Jack Daniels. It describes a workout that is conducted at a pace "held" just below threshold. Tempo runs can be an extremely important aspect of your training regimen, when performed properly, and at the right time in your training.
I would advise a beginning runner start with a 35-40 minute tempo run that would include a 10 minute warm-up at 60-75%MHR - followed by 15-20 minutes of tempo running at 80-85%MHR - and which concludes with a 10 minute cool-down jog at 60-65%MHR. Experienced distance runners should consider a 55- 60 minute tempo run which would include a 15 minute warm-up - 20-25 minute Tempo Run at 85-90%MHR - and a 20 minute cool-down. Running within heart rate zones is critical to lactate threshold training - as you are hoping to elicit a specific physiological response. Make it a point to determine your heart rate zones using the Karvonnen formula which factors in both your age, and resting heart rate. Use a heart rate monitor during your tempo run, to help eliminate any extra "guesswork". While an LT workout will feel challenging - or comfortably hard - it should not feel like race effort. Remember, you are working at the borderline of threshold, not running over the edge of the abyss.
I hope this helps, Teri!
All the best,
Coach Roger Warnes
What advice do you have for a beginning marathoner for her first race?
Mona Brinkman
Paso Robles
Congratulations on taking on the challenge of completing your first marathon, Mona. I am quite sure that you will find the experience to be one of your great lifetime achievements!
Here are a few suggestions that you may find useful in running your first marathon:
. Start slow and finish fast
World class marathoners do not slow down over the last six miles of a marathon - and you shouldn't either - if you manage and plan pace correctly. Managing effort to the twenty-mile mark of the marathon is of paramount importance if you hope to run fast, or complete the distance in good stead.
Repeat this"mantra" to yourself throughout the marathon: "The marathon has two halves - the first half is 20 miles, and the last half is 6.2 miles". While it is tempting to believe that the mathematical halfway point of the 26.2 mile event is located at 13.1 miles, you will find that
in reality you are only halfway - regarding your effort - once you pass twenty miles.
Consider running the first 14 miles of the event at a pace that is 20-25% slower than you believe you "should", conserving effort over the first miles of the race. Run miles 14-20 at a pace that you still believe is 10-15% slower than you "could". Build your race effort consistently following twenty miles. The last six miles of your marathon should be slightly faster than your first six, and your last two miles should be significantly faster than any previous miles of the marathon.
.Walk through some aid stations
Consider running miles one through four at the consistent and steady pace mentioned above, and then plan to walk through aid stations at two mile intervals following mile four (*walking twenty yards during these planned walking breaks). You will find that these short breaks serve to energize you, and allow you time to take in the fluids and gels necessary to complete the distance. As a beginning marathoner, I suggest that you consider following a run/walk program for the duration of the marathon. Nothing feels worse on race day -physically or mentally - than finding yourself on a "forced march" over the last six miles, simply because you were too stubborn to walk at aid stations.
. Plan your hydration and nutrition
Have a plan for hydrating along the course. Plan on hydrating at aid stations every two miles following mile four. While you can drink water for the first 35-45 minutes of the event, you should start consuming an electrolyte replacement drink - normally a water/Gatorade mix - following the first 45 minutes of running. You will find it useful to consume 3-4 gel packets along the route as well. One of the best kept secrets is the use of Coca Cola - three to four ounces every two miles - over the last six miles of the race.
. Develop a sense of pace
Even if you are not going to be running a sub-3 hour marathon, developing a sense of pace is of great importance. Practicing "pacework" prior to race day, and consistently running within five seconds of your planned pace per mile, will help you avoid physical breakdown over the last few miles of the marathon. Practice learning pace on the track for many weeks prior to race day. Utilize mile repeats - and perform at least 200 such repeats -during training. Engaging in "guesswork" the day of the event will result in running slower over the last six miles of the marathon.
. Ice and stretch folllowing the race
Ice your lower legs for ten minutes immediately following the race, and refrain from sitting in a hot tub. Plan to ice at least twice more - throughout the day - following your return to your hotel room. Stretch passively following the race, and again several hours later.
. Have a recovery plan following the conclusion of the race
Take as much time to plan your recovery, post-marathon, as you did to prepare for the event itself. Take seven days off from running, and resume with a two week - every other day program - running 30-35 minutes per session.
Following a three week period of recovery, you should be ready to consider some new running goals!
All the best,
Coach Roger WarnesQ: Do you have some advice on dealing with blisters? I bought new running shoes that I think are the problem.
Barb Saunders
Sunnyvale
A: Most running blisters are the result of poorly fitted running shoes, socks, or moisture being present within the shoe. Your new running shoes may not be a good fit - due to length or width - and your shoe may have a hidden ridge, or seam, which has created your blister problem.
In general, a shoe too narrow - or too small - can cause blistering on the side of the foot and heel, as well as the top of your toes. Training with a running shoe that is much too large, can create blistering on the tips of your toes and the bottom of your feet.
When choosing a running shoe, allow for some additional room in the toe box - about a half-inch from your longest toe to the end of the running shoe. Additionally, examine the inside of the running shoe, "feeling" for bumps or ridges within the shoe which may create problems. Make it a point to run in any new running shoe prior to purchase.
While new running shoes may "feel" fine when standing or walking, the same shoe may react quite differently once you start running. Make sure that you are wearing the same socks, insoles, and orthotic inserts that you intend to use during training, when purchasing a new pair of running shoes.
Don't attempt to run too far, too soon, in a new pair of running shoes. Consider wearing new shoes for shorter runs - thirty minutes or less - during your first few training sessions. Increase the amount of time that you are spending in your new running shoes slowly, to avoid problems.
If a blister isn't causing any pain, most podiatrists advise leaving the blister alone. If you have a question about the status of your blister, however, (i.e. infection), you should consult your physician.
Normally, you can perform "out-patient work" on a blister, and be back to running the next day - provided you follow these simple steps:
- Sterilize a needle, and clean the area surrounding the blister (using an antiseptic, like rubbing alcohol). Puncture a small hole in the blister, and gently "roll" the fluid out. Dry the area, and apply antibiotic ointment.
- Nature's best protection against infection is a blister's own skin, or "roof". To protect the roof, cover the blister with a small adhesive bandage. Larger blisters with tears in the roof will require greater precaution, as you may have to cut away any excess skin, and take additional measures to clean, sterilize and bandage the area.
- Ring-shaped "donut" pads (normally made of felt or lamb's wool), can cushion a blister, eliminating further friction. Make your own "pad" by purchasing an adhesive-backed foam "sheet" from the drug store, and cut a donut shaped hole the size of the blister. Place the hole over the blister, and adhere with athletic tape.
- Avoid any running shoe that you suspect has been giving you problems for a few days.
With a very large blister, or multiple blisters on the bottom of your feet, you may be forced to take a short break from training. Running on heavily blistered feet will change the way your foot contacts the ground, and negatively effect your ability to transfer shock efficiently. Be aware that something as small as a blister can force you to redistribute shock to a shin, knee, or hip, if you "favor" the foot upon impact.
I have witnessed marathoners protect their feet by applying antiperspirant, Vaseline, talcum powder, SPF cream, and even duct tape. Blister proof socks can also be used, but keep in mind that some synthetic socks can feel more abrasive than cotton.
I suggest that you take two to three days off from your normal training routine, and resume workouts wearing your older pair of running shoes. Please, consider purchasing a new pair of running shoes using the guidelines above.
All the best,
Coach Roger Warnes
What tips do you have for running in the heat this summer?
Amy Riccoletti
San Luis Obispo
No matter how fit you are - or how strong a runner - the summer heat should never be underestimated.
Here are some hot-weather running tips you may find useful:
- Train smarter, not harder -
Exercising in a warmer, or more humid environment, takes much more effort and energy, and can prove to be quite dangerous if you are not prepared. Become aware of problems that can occur if you attempt to run too far, or too fast, during the hottest hours of the day. Recognize that you will need to make adjustments to your normal training routine once the mercury rises.
When the weather "heats up" to eighty degrees - or higher - consider training during the early morning, late afternoon, or evening hours. Avoid training during the "peak heat" hours of 10AM to 4 PM.
As the temperature increases, consider modifying the distances you will run, as well as the pace, and route, that you are planning for your daily workout.
Reduce your planned workout of the day by ten minutes, or more, and run fifteen to twenty seconds slower - per mile - than your normal training pace. Choose a course that will include more shade than direct sunlight, and avoid the hotter asphalt, or blacktop, that attracts - rather than reflects -the heat.
- Choose your apparel wisely -
Purchase a lightweight "white" running cap for wear during warmer weather, and forego wearing a visor. While a visor provides shade for your face, it will not help protect the top of your head from the sun's draining rays, or help lower your core temperature, which is all-important when training in heat and humidity.
Make it a point to place a small amount of water in your hat, and on your head, and forehead, and reapply frequently. Many runners find that carrying a small sponge also keeps them feeling fresh, cool, and relaxed.
Purchase a singlet made out of light synthetic "cool-max", or "dri-fit" material, and refrain from wearing cotton, which will feel warmer and heavier. This newer synthetic apparel aids in "wicking" away sweat and moisture from your skin, which will allow you to stay cooler for longer periods of time, even in the warmest of conditions.
Last, but not least, don't forget sunscreen and sunglasses. Plan ahead to protect your eyes and skin from the harmful effects of the sun.
- Fluids, fluids, and more fluids-
When running in hot or humid conditions, make it a point to monitor how your body is "feeling". Signs that you are having problems in the heat include dizziness, weakness, muscle cramping, disorientation, and a lack of sweat. Any of these signs indicate that you are dehydrated, and when not taken seriously, can lead to major heat illness.
Consider consuming 5 - 6 ounces of fluids every 15 minutes during a warm-weather workout. While you can drink water for the first 30 minutes of a hot-weather run, you should consume an electrolyte replacement drink for the remainder of any workout that lasts longer than thirty minutes. Select a replacement drink that includes approximately 5-8% carbohydrate, and has 100 milligrams of sodium, per 8 ounces of fluid.
Weigh yourself prior to, and following, your run, and make it a point to replace the fluids you have lost. Consume 16 ounces of fluid for every pound lost. Consider drinking a solution that is a mixture of half water, and half electrolyte replacement fluid, for best results.
Remember, by the time you feel thirsty, you are already feeling the effects of dehydration. Dehydration can occur with as little a fluid loss as 1% of your body weight. Exercise physiologists believe that a loss of fluid equal to 2% of your body weight, will have a significant negative impact on your athletic performance, and can reduce your muscular strength and endurance by as much as 15%.
I hope that these tips are of some help to you, Amy.
All the best,
Coach Roger Warnes
Q: I just began my running program two weeks ago and live in an area with steep hills. Because of this, I have been walking uphill and running downhill, including a few flat sections. Am I building
endurance running downhill?
Atascadero
A: Hello Linda! Congratulations on starting your new running program. I have no doubt that you will soon realize what a superior fitness activity running is - especially when you run "smart" - and use common sense at the start of your program.
I advise that beginning runners seek out flat and forgiving terrain for the first 10 weeks of their training program. While it is fun to perform cross-country workouts ( and much more exciting than running circles around a track), it is important to realize that uneven and varied surfaces (such as bermed roads or uphill terrain), are much more likely to produce an overuse injury - in a beginner - than would running on flat ground. During the first few weeks of training, it is important to work on the weight-bearing conditioning of your legs, rather than focusing solely on the conditioning of your heart and lungs. Only as your legs become "fitter" and stronger, will you be capable of running the longer - and more challenging - workouts which lead to improved cardiovascular endurance. Consistency is the key to any lifetime fitness program. Keeping your running legs healthy, and underneath you, is of paramount importance to a beginning runner.
Running hills is a risk at this point in your running career, Linda. While you may be running slowly downhill, the impact of decline running can be twice that of a footstrike on flat ground. Even walking downhill at a moderate pace will place some strain on the knees and lower legs of an individual who is not conditioned for weight bearing exercise. I suggest that you find a flat dirt surface on which to begin your training. In San Luis Obispo, I advise that beginning runners start their running programs on either a dirt track, or at the Laguna Fitness Trails. While I am unfamiliar with most of the running trails in Atascadero, I believe that Atascadero High's all-weather track would be a much better option for training than the hills. The Atascadero Lake "loop" is "flatter", but please be aware that while there is some dirt on which to run at this location, the surface is slightly bermed. Again, running on uneven surfaces can negatively effect a beginning runner's shins, knees, hips, or back.
I suggest that you start with a 20-25 minute walking and running program. (*One to four minutes of running - interspersed with one minute of walking - for up to 25 minutes). Run every other day for the first three weeks of your schedule. Increase mileage, minutes, and training days by no more than 10% weekly, and only if your legs are "feeling great". Start your running program only after concluding a four week period of walking 4-5 days weekly.
Your question regarding getting in shape by running downhill is a good one. While elite runners do run downhill repeats, they do so "sparingly", and on only a slight decline. This type of training is for the improvement of leg turnover -or cadence - and not specifically used to improve cardiovascular fitness. Running downhill you are assisted by both momentum and gravity, which is why the cardiovascular benefit of hill training occurs on the "uphill". While most any type of running can get you in "shape", downhill running offers greater risk with very little reward.
Following a ten week conditioning period, you should be ready to run some easy cross country courses, Linda. Until then, work slowly and thoughtfully towards your fitness goals on the flatter dirt surfaces.
All the best,
Coach Roger Warnes
Q: I am frustrated with my time at the marathon distance. I have run two marathons with my PR being 3 hours and 34 minutes. Each time I have run much slower the last seven miles. Do you have any suggestions?
M.L.
Santa Maria
A: One of the qualities that distinguishes a world class marathoner from a beginning or intermediate level runner, is the ability to "hold" and understand pace, and the ability to run faster over the last few miles of the marathon distance. World class athletes rarely, if ever, slow down towards the finish of any race, and this includes the marathon. (Seldom will you see a world-class marathoner hitting "The Wall"). The reason is found not only in their training for cardiovascular endurance, but also in their understanding of pace.
While faulty hydration and nutrition can cause physiological breakdown over the last miles of the 26.2 distance, more often than not, this breakdown occurs due to inefficient pacing. Running the wrong pace helps create the dehydration, cramps, and other problems that lead so many beginning marathoners towards distress, over the last 10K of the marathon.
The late Arthur Lydiard of New Zealand, arguably the greatest distance coach the world has known, cited knowledge of pace as one of the key components a distance runner must possess in order to race successfully. Lydiard believed that the "safety zone" for efficient pacing was a "five second cushion". This meant that a runner should be within five seconds of planned race pace per mile, in order to be capable of running faster over the last 10K of the marathon distance.
In order to run faster than 3:30 marathon pace, it is crucial to hold eight-minute per mile pace (or slightly slower), for the first 20-22 miles of the race, and then be capable of slightly increasing pace over the last few miles. The difficulty is in the learning of this correct pace (remember you must be within five seconds of the goal pace to be running efficiently - this would mean no mile split outside of the 7:55 to 8:05 range - for 8:00 pace). Most recreational runners can run "close" to pace, but not within the five second parameter.
While running the first few miles of a marathon at 7:20, 8:40, 7:10, and 8:50, would "average" eight-minute pace, this is not considered efficient eight minute mile pacing. Unfortunately, this is the sense of pace that most beginning marathoners possess prior to their first 26.2 mile race. While novice athletes pay attention to interval training, hillwork, tempo runs, fartlek workouts, and twenty mile long runs (their cardiovascular training), most have not run even a single mile at the pace at which they hope to run the marathon. Without running many practice miles at pace (150 paced miles or more prior to race day), it is difficult to run consistently. It is nearly impossible to run the last 10K of the marathon faster, without running the first twenty miles efficiently.
It is difficult to learn pace training on the road. While you might be "close" to 8:00 pace, chances are that you will be outside of the five second "window" described above. Practice pacework using one mile intervals on the track, and checking split times every 110-yards (waiting an entire 440-yard lap to check pace will only give you the opportunity to run unevenly over most of the entire distance).
While long runs, tempo runs, and speedwork are all important building blocks in acquiring the fitness necessary to run a successful marathon, without supplemental training at pace your race will be left to guesswork. Many times this will mean that you will run slower - instead of faster - over the last few miles of your race.
Great success with your next race!
All the best,
Coach Roger Warnes
Quote of the Day!
Paralyze Resistance with Persistence!
Q: I recently heard of something called running cadence. Can you explain this?
Barbara Shelly
Paso Robles
A: Hello Barbara! Thank you for your email question!
Running cadence refers to the "tempo" of your footstrike, and is a determining factor when discussing stride length and its relationship to speed. Running cadence is generally measured by the number of steps a runner takes during a one-minute period. Elite runners realize that maintaining a high cadence - or stride frequency - allows them to run faster using less effort.
Many beginning runners attempt to run "heel to toe" at all speeds, and engage in overstriding. When the foot lands in front of the hip and knee it "brakes" momentum (which leads to overuse injuries of the shin, knee, hip, and back), impeding both forward progress and speed. Elite runners run with their foot landing directly under their hip with each step - and use their midfoot and forefoot - which allows them to employ momentum to their advantage. In other words, elite distance runners are skipping or floating over the ground, not plodding.
The more time a foot spends in contact with the ground, the more vertical - or upward motion - is utilized. This slows forward motion and stride frequency, making it difficult to run without using considerably more effort. Maintaining turnover allows for quick and efficient forward motion, and eliminates wasted effort.
An elite athlete will take approximately 170-190 footstrikes per minute (on flat ground), as opposed to a beginning jogger who will take 95-120 steps per minute. While a world-class athlete's upper body carriage may vary from individual to individual, almost all elite runners have cadence or turnover rates within the same range.
Does this mean that you should be counting steps every time you run? Certainly not, but you should be aware of your stride length and its relationship to your running efficiency. There are several ways to determine if you are the "victim" of overstriding besides counting steps. Is your footplant loud? If so, chances are that your foot is landing well in front of your hips, and your stride frequency is too low. Can you see more than three shoelaces when you look down at your feet while running? If you can, your feet are “slow” and you are overstriding. Do you suffer from overuse injuries frequently? If you do, the cause may be closely related to stride length, slow cadence, and inefficient gait. Once your foot lands "outside" of the efficient zone described above, shock is no longer displaced within the musculature (calves, quads, hamstrings, buttocks), but instead becomes absorbed through joint strength.
There are some drills that you can perform to learn cadence. Running on a moderate incline and increasing "tempo" while using forefoot/midfoot strike can help improve leg turnover. Running on a 440-Yard track and counting footstrikes for 30 seconds on each 110-Yard straight (and taking 85 to 95 steps during this time period), can also help you to develop a more efficient stride. Having a friend videotape your running technique, and analyzing footstrike in slow motion can also be helpful. In general, however, it takes diligent work on all aspects of your running technique to effect a positive change regarding stride length. Start this process by working on your running "foundation" from the feet up, rather than from the head down.
I hope that this helps to explain cadence, Barbara.
Keep up the great training!
Coach Roger Warnes
Laura Coombs - All-American Triathlete!
When Laura Coombs was nine years old and growing up in Bellevue,Washington, she dreamed of becoming a great swimmer. Now, at 23 years of age, she has been named a triathlete All-American by both Inside Triathlon Magazine and USA Triathlon (the governing body of the sport in the United States). Currently ranked eighth in the nation among all female triathletes ages 20-24, Coombs has come a long way since beginning the sport of triathlon in 2002. A two-time Hawaii Ironman finisher, this Cal Poly business school graduate is extremely modest when it comes to her accomplishments - and recent national recognition - in the sport of triathlon.
"My first race was almost my last. I had such a horrible 2002 Wildflower Triathlon, that I thought about quitting altogether. I couldn't run, and my cycling was so bad that I decided to sell my bike. It just wasn't fun at all. I didn't have the passion for the sport that I have now. "
That passion began with the realization that quitting would have only left her wondering what might have been. Enlisting the help of a local coach, and joining the SLO Roadrunners Triathlon Club helped her to formulate a plan, and discover that with hard work - and dedication - she might have some ability. With a solid training regimen, and the belief that she could do well if she kept working towards achieving smaller goals, improvement began to come rapidly. In 2003 Coombs placed 10th at the National Collegiate Triathlon Championships held in Arizona. "I still had a lot of work to do, but I began to realize the importance of patience and perseverance. I started to realize that to accomplish any goal you had to be willing to believe that the impossible is possible."
Laura's next goal would be to complete a long course triathlon - the 2005 Vineman Half-Ironman - held in Santa Rosa each July. She took first place in her age-division at the Vineman , which qualified her for a coveted slot at the most prestigious triathlon in the world - the Hawaii Ironman World Championship. "At first I had to be convinced that I could run the marathon distance. Running a 26.2 mile marathon was something I had never even considered, especially following a 2.4-mile swim and 112-mile bike ride." Her first Ironman proved very successful - as she placed 7th in her age group -while posting a respectable time of 11 hours and 7 minutes. From that point there was no stopping Coombs. In 2006 she took first place honors at several statewide races, including the California Half-Ironman race held at Oceanside. That impressive finish qualified her to return trip to Hawaii - and Ironman - where she again finished with an excellent time.
How much training is involved in her 2007 schedule? "About three to five hours a day, depending on the race I'm training for, and time of year." Her regimen involves 12,000-15,000 yards of swimming, 130-180 miles of cycling, and 25-45 miles of running each week. All this while managing a full-time job at InfoGard Laboratories in San Luis Obispo.
"I don't have any great talent", says Coombs in her genuinely modest manner."I just want people to know that if you fall down seven times you should try to stand up eight - and should never give up on dreams."
Look for Laura Coombs , All-American, to continue to follow her dreams.
"Pursue perfection, but accept excellence."
Chicago Bears 2007
Next Club Workout = Sunday Long Run!! Q: I read an article that claimed you can run through pain if that pain goes away after a few minutes of running. I have been suffering through a foot injury for about a month. While the pain goes away after the first few minutes of running, it returns later in the day. My arch is painful at night and early in the morning. Any suggestions? >
Mark Pullman
Santa Maria
A: Hello Mark! Thank you for your email question!
It sounds as though you may have a chronic case of plantar fasciitis, which will require a course of "treatment" if you hope to resolve the injury. While I have heard the "myth" perpetuated in the past that you can run through an injury - if pain occurs prior to, but not during a run - I have found that this is not the case. I strongly recommend that you never attempt to run through injury or pain. Pain is a signal to slow down, and to cease and desist. It is an indication that you have "overused" a joint, tendon, or muscle. The fact that you have been living with this injury for several weeks, would indicate that the injury is getting worse and not better. Without making a change to your current running regimen (both the number of miles you are currently running and the speed of your efforts), your injury can worsen, and continue to cause you problems for months to come.
Most running problems are relatively easy to solve when caught during the initial phases of stiffness, and slight soreness. For the most part with proper treatment (rest, ice massage, passive flexibility exercises, anti-inflammatory medicine), most of the smaller aches and pains will respond within 3-7 days. I advise my athletes that they should be able to walk pain-free for at least three days prior to attempting a modified running schedule. (This would include waking up in the morning pain-free).
If an athlete is unable to walk without pain, running will only compound the problem, resulting in a chronic overuse injury.
Making a conscious decision to ignore pain usually leads to a prolonged, and forced, lay-off from training. In other words, becoming obsessive and compulsive regarding your workouts - especially when dealing with pain - will lead to the injury cycle repeating and prolonging itself.
In my coaching experience, I have found that for every day an athlete runs in pain, it takes approximately two to three additional recovery days to begin the healing process. In other words, if you have been running with pain for ten days, it will take approximately twenty to thirty days of treatment, rehab running - and rest - to mend and train normally once again.
I would suggest that you consider taking five days off from weight bearing exercise, Mark. (This would include power walking, hiking, etc.). During this time period I would recommend that you ice the foot twice daily for 7-10 minutes per session (*direct ice application/massage). Your podiatrist may suggest the use of anti-inflamatory medicine during this time period (Advil/Ibuprofuen), and may also advise a night splint to help resolve your plantar fasciitis.
Flexibility exercises for the calf, soleus, and Achilles tendon are recommended, but avoid stretching the arch or bottom of the foot, as the foot will initially require complete rest. You may also need to replace your current running shoes. If you are in the wrong motion control shoe for your foot "type" - or your current footplant - your symptoms will return, despite treatment. (Excessive pronation has been found in approximately 85% of those who suffer from plantar fasciitis).
Upon your return to running, I would suggest that you consider running on an every other day basis for ten days, for 20-25 minutes, or less, per session. Following that time period, consider running using a two day on and one day off schedule for an additional two weeks (*30-35 minute runs). After approximately three weeks, you should be able to resume a more normal running schedule (continuing to take one day off each week following your longest running effort).
Never attempt to run through pain, even if the pain subsides for a short while during your run. You will find that the pain will return - and with a vengeance - later in the day. Only a change of "course" - which includes rest, treatment, and rehab running - can completely solve any injury cycle.
All the best,
Coach Roger Warnes
Q: In your columns you talk the difference between a running workout and a training run? I thought they were the same thing?
Kelly Mundle
Atascadero
A: I like to ask athletes during goal setting meetings what their description of a quality running workout is, and how this may differ from what they consider a training run. At times, the answer I get is that there is no difference, or that they must be the same, as running fast involves "hard" workouts that leave you feeling extremely challenged. Unfortunately, too many distance runners emphasize the hard/tough aspect of running, and don't fully understand the benefit - or even the difference - between a workout and a training run.
I characterize a workout as a training day that is devoted specifically to the development of the heart and lungs (working on lactate threshold levels and VO2 max.). A workout, by definition, would be a very "challenging" day of running, such as interval work on the track, hill repeats, or difficult Fartlek or Tempo runs. A workout would be run - after an appropriate warm-up period of at least twenty minutes - at heart rates ranging from 80-90% of Maximal Heart Rate (MHR), and would serve to improve cardiovascular capacity, or a runners "engine". A workout needs to be run "correctly"- and be specific to an individual runner's physiology - in order to be of benefit.
A training run differs from a workout in that it is a run designed specifically to work on the strength and endurance of weight bearing legs (the runner's chassis). It is a much slower, and at times, longer effort, that is performed at a heart rate below 75% MHR. It is a training day that when inserted into an athlete's program encourages active recovery, and aids in the avoidance of overuse injury and staleness. A training run is a very important aspect of any distance runner's repertoire. Without slower and easier training runs and off days -conducted in lower heart rate zones - an athlete can become the victim of overtraining.
Work too hard, and rest too little, and an athlete sacrifices peak performance.
Most competitive distance runners don't have any problem with working too hard. What many do have a problem with is monitoring just how difficult an actual workout was, what easy recovery running is, and when to rest. Many also have difficulty understanding that without both stress and rest there is little success in competitive running.
I believe that in order to monitor hard and easy days, workout and training runs, an athlete must rely on the use of heart rate zones (as mentioned above), and also gauge how they feel. This involves monitoring resting heart rate each day as well as the use of a heart rate monitor to record average and maximum heart rates during each workout.
Only through fully understanding an athlete's individual physiology, can it truly be known whether a workout was easy, challenging, difficult, hard, or just plain foolish.
In Eugene, Oregon in the early 1960's the legendary University of Oregon coach Bill Bowerman began pioneering what would later be called hard/easy days, with the premise being that any hard running workload should be followed by a much easier day that would allow an athlete to recover, "grow" stronger, and thus become capable of performing even more difficult workouts. What constituted a challenging workout varied for each individual, as did the amount of rest required.
While Bowerman was criticized at the time for not subscribing to the prevailing notion that only more miles, and harder intervals, could produce fast runners, most exercise physiologists now understand that while miles and intervals are necessary, there must also be a corresponding amount of recovery or rest for athletic improvement to occur. While his "Men of Oregon" performed hard work, they also performed hard rest.
I believe that it is important to understand that both cardiovascular "hard work" and leg conditioning are necessary in order for an athlete to run fast. Training solely for cardiovascular fitness leads to short term success - regarding improvement in speed - but almost always concludes with long term problems involving overuse injury and staleness (and eventually a lack of improvement). Training long and slow results in only being able to run long and slow - with no real improvement in speed. Incorporate both workouts and training runs into your running regimen, if your goal is to improve as a distance runner.
All the best,
Coach Roger Warnes
Q: I am not getting any faster even though I increased my mileage from 30 miles per week to 45 miles per week. Won't I eventually get faster if I increase my mileage?>
Michelle Beiring
Nipomo
A: Serious runners generally have one thing in common - the desire to do more, rather than less training, in order to improve upon endurance and speed. What many runners fail to understand is that while doing “more” might work for some, for many athletes running more miles may simply lead to problems associated with overtraining, and is not always the key ingredient when it comes to running faster. The key to improvement is to perform the optimal amount of training for your individual physiology, and this differs for each individual athlete.
One of the basic "tenets" of endurance training is that stress should be followed by rest (or recovery), in order to allow for performance progress. In other words, hard work - and more running mileage - will do very little good without accompanying periods of rest and recovery.
It is true that if you run more miles, and perform harder training (such as interval work, hill repeats, tempo runs, etc.), your heart and lungs will improve in both aerobic and anaerobic capacity, which will allow you to run faster (especially when you perform this type of training consistently, and at the right time in a periodized training schedule). It is also true that if you focus solely on cardiovascular improvement, without considering the health of your legs during harder training efforts - or when increasing training mileage - an overuse injury will most likely occur. Attempt to run too many miles too soon or too fast, or increase weekly mileage by more than 10%, and the result is often the opposite of what is desired - pain rather than gain. Train too little, or take too many "rest days" and your physiology is not "in shape" to produce the racing results for which you had hoped.
Without knowing just "how" you are running your forty-five miles per week, it is difficult to know whether you are on the right track towards improvement. If you have gradually built your base miles to this current level, and are now beginning to incorporate intervals, tempo runs and longer runs into a biweekly program, you may be on the right track. If you are simply running more miles - and all of them at the same speed - you might still experience improvement, but not much. In addition, if you are running your miles by "feel", and not incorporating heart-based training, you may not experience any significant improvement in speed. Without a basic understanding of your training needs, and a knowledge of what constitutes a challenging, hard, or easy effort - for your individual physiology - it is difficult to formulate a training schedule which will allow for consistent improvement. (Which days should you train more, which days less, and which days do you rest, or perform an easy recovery run?). Without some knowledge of heart-based training, you may find that you are training solely with"guesswork", and leaving improvement to chance.
Individual runners have different physiological needs, regarding the amount of mileage, speedwork, and rest that they require for peak performance. I have trained athletes who have experienced success using both high, and low, mileage methods. Speed is inherently determined as much by an individual's genetics (V02 max, fast-twitch fibers, body type, etc.), as by any training regimen. (All the training miles in the world will not allow a basset hound to run as fast as a greyhound). It is not always "hard work" that makes the difference, but "smart work". Having an understanding of individual training needs, and realizing when, where, and how to perform a specific workout, is the key to training for improvement.
Formulate a periodized plan that includes time to adjust to your new base mileage, with an additional period of hillwork, followed by a well thought out period of speed training suited to your individual needs. I suggest that you also purchase a heart monitor. With a little thought, and a bit more "science-based" training, you can experience the improvement that you are seeking.
I hope that this helps, Michelle. I would be more than willing to help you put a plan together if you would like.
All the best,
Coach Roger Warnes
Q: My knee has been hurting and I have been advised to try orthotics. What do you think of orthotics? I was getting in great shape before this happened.
Brandi Janssen
Redondo Beach
A: I am so sorry to hear of your knee injury, Brandi. Nothing can be quite as frustrating as getting to the point of feeling as though you are in "great shape", only to incur an overuse injury. My suggestion, at present, would be to take five to seven days off completely from weight bearing exercise, and to begin ice massage twice daily over that time period. It would also be of benefit to work on flexibility exercises for your calves, and Achilles tendons, during this same time period. Once the knee begins to feel much better, consider physical therapy exercises that will strengthen the surrounding musculature of the knee, and that will help correct any muscular imbalance that may currently be playing a role in your discomfort.
Orthotics are custom tailored shoe inserts designed to treat, and adjust, biomechanical foot "flaws". This is normally done by making an impression of a runner's foot, and creating a cast, or mold. The impression in the cast duplicates any misalignment in the foot, which specialists then attempt to correct, stabilize, and realign upon completion of the finished orthotic. The orthotic “insert” is then placed in the running shoe to help keep the foot in proper alignment, and restore natural foot function.
In my coaching experience, I have found that approximately fifty-percent of runners who purchase orthotics are happy with the inserts, while an equal number of athletes find them to be of little benefit. Of the fifty-percent of athletes who find the orthotics to be beneficial, most are recreational runners. Orthotics that are made/molded simply by watching you stand and walk (and without analyizing stride length, footplant, and impact forces, and your running gait), will normally be of greatest benefit when you are standing and walking. Orthotics made in this manner generally benefit a runner who consistently runs at slower speeds, and on flat terrain. Competitive runners who use three landing zones (heel, forefoot, ball of foot), to accelerate and decelerate, generally find that orthotics are more difficult to get “used to” and may not work as well. Orthotics constructed from a “stand and walk” examination generally assume that a runner will be running "heel to toe" at all speeds. Competitive athletes often find that their orthotics are not as useful once they attempt to "shift" to midfoot or forefoot footplant at faster speeds, or while running hill repeats and using the ball of their foot.
Orthotics (much like a motion control running shoe), attempt to "fix" your footplant problems once you have contacted the ground, in order to effect an efficient push-off phase for your running gait. Most overuse injuries (such as a knee problem), occur due to overstriding, and over-pronation, which places extraordinary stress on joints and bones (ankle, shin,knee, hip, and back). An orthotic may allow your foot to "press off" with a more efficient, and corrected motion, but will not produce any change regarding the length of your stride (If you were overstriding prior to inserting the orthotics in your shoe, chances are you will still be overstriding with the orthotics in your shoe). Only diligent work - and refinement of both your current footstrike and stride length- will resolve a problem with overstriding. (Understanding that efficient footplant, - at any speed - requires returning the foot to a position in which it falls directly under the hips, and not well in front of the knee).
While it takes time to correct overstriding, the result of this effort to change can be pain-free running.
Without watching you run, Brandi, it would be difficult to say whether orthotics would be beneficial for you, or whether it is simply your technique that needs “overhauling”. My suggestion is to consult a podiatrist whose opinion you trust, and also get an expert opinion on your current running technique - and footstrike - prior to considering the purchase of orthotics. Many times simply working to strengthen the surrounding musculature of the knee, while at the same time effecting a change in stride length, will solve a knee problem. Understanding the root problem of your knee discomfort is truly the key factor in eliminating it once and for all.
All the best,
Coach Roger Warnes
Tip of the Day!
Q: How often should I be racing? I have friends who seem to race almost every week. Is this a good idea?
Grant Garrels
Temecula, California
How often an athlete races should be determined by the distance of the race, and an individual's racing experience, level of fitness, goals, age, and the amount of recovery time that athlete requires between hard racing efforts.
While some athletes can run between 30-40 races each year, and "avid" age-groupers generally race once to several times monthly, most recreational runners choose to race only a few times each year. While a high school, or collegiate, cross- country runner can run two to three races each week during the season, elite marathoners may venture to a world-class event only once to twice yearly (due to the demands of competing, and training for, such a demanding distance). Although personal preference does play a role in how often an athlete will race, so should common sense, and long-term training and racing goals.
With Ironman triathletes, I suggest that only the most experienced race the distance each year, and normally recommend that such a demanding training schedule be undertaken once every two years (although I have worked with some elite athletes who have raced in as many as three Ironman races in one year). To compete at the Ironman distance (a 2.4 mile swim, 112 mile bike ride, and 26.2 mile marathon run), it takes up to six months of preparation in training (2-5 hours daily), and the race itself requires nine to seventeen hours to complete. It is foolish to expect to run more than one such race each year at this distance, due to the amount of recovery, and "healing" time, necessary following each race's conclusion.
I also recommend that only the most experienced marathon runner undertake a marathon twice yearly, and that competing in one 26.2 mile event each year should be the norm. For the novice runner, running a marathon every two years is the best plan for staying healthy, while allowing for the training time it takes to witness significant improvement.
Determining how often you race the shorter distances (5K's/10K's), is dependent upon your experience and recovery time. If your goal is to become faster, it is difficult to do so without quality training time, normally on the track, performing interval training, and also taking the time to learn the mechanics necessary for faster running (technique work, as well as speedwork, pacework, and a good dose of track math). Only by allowing for adequate recovery and training time between harder racing efforts, can any athlete hope to race to their full potential. For that reason, it is important to adhere to a structured program, which plans for both hard and easy training sessions, off days, and scheduled race efforts during a well-defined racing season.
I generally suggest that beginning runners have at least four to six months of training under their belt prior to running in their first race, and that they run no more than one shorter "race" (5K, 10K etc.), each month, in order to gauge progress. While it is possible for a seasoned road racer to race up to three times monthly and still see some improvement, I have seen far more beginning and intermediate level athletes "overrace", and fail to make any progress towards their long-term goals due to "racing fatigue", or the development of an overuse injury.
The key to avoiding overracing is planning. Adopt a schedule which includes periods of base training mileage, speedwork, rest, and plans for the races at which you hope to excel. Start construction of your schedule by choosing those races that are most important to you, and then "building" your schedule from that race "backwards". Allow at least a four to eight week period of training time for shorter races(dependent upon your level of experience), and a much longer period of time (8-16 weeks), when racing distances of eight miles or more.
I have never subscribed to the notion that it is possible to "train" through a "race". My coaching experience has taught me that most athletes who pin a race number on their singlet, and enter a "race" environment, are incapable of going easy, either physically or mentally. For this reason, I believe that it is important to have well defined racing, and training goals, and to stick to your scheduled plan if you hope to achieve your goals.
One last piece of advice, Grant - prior to choosing your race schedule you should ask yourself "Why am I racing", and "What goals do I hope to accomplish". Although recreational and competitive athletes will normally have different answers to these questions, it is important that you have an answer, if you hope to keep improving.
All the best,
Coach Roger Warnes
Masters Swim Workout
3950 YARDS
WARM-UP(800)
200 CHOICE
200PULL
200 KICK
100 IM
100 BEST OTHER STROKE
DRILL SET(950)
50 DRAG CATCH-UP
25 RT. ARM
25 LEFT ARM
75 BUILDING FREE (25'S)
REPEAT 2 X FROM DA' TOP!
150 STROKE COUNT FREE (15<)
4 X 25'S 12 STROKE DRILL
100 STROKE COUNT FREE (14<)
4 X 25'S 4 STROKE DRILL
50 STROKE COUNT FREE (13<)
4 X 25'S GLIDE DRILL
PRE SET(400)
4 X 100'S (2:00)
1 + 3= BUILDING FREE
2 + 4 =IM/BEST OTHER/OR PULL
6 X 25'S (:40)
EVEN 25'S=Q FREE ODDS= IM
INTERVAL SET(1600)
2 X 250 FREESTYLE (4:15)
8 X 75'S (1:30)
1-4=DESCENDING :02 FREE
5-8=ASCENDING :02 FREE
2 X 250 FREESTYLE 4:15
COOL DOWN (200)
200 (50 BACK/KICK/BREAST/CHOICE)
Check out our featured website of the day at CaliforniaOutdoors
Pull Buoy Dependency
Q: I am a beginning triathlete with a swimming problem. While I can swim using a pull buoy (flotation device), between my legs, once I start swimming freestyle without the buoy, my stroke falls apart. Do you have any suggestions?
John Millerton
San Luis Obispo
A: You are not alone when it comes to balance problems in the water, John. In general, if you feel more stable using a pull buoy, than swimming freestyle without one, it would indicate that you are attempting to use your flutter kick to make up for a lack of balance, and streamline, in the water. It would also indicate that you are using your kick to swim "small" and not "tall".
Many triathletes, who are proficient runners (but who are new to swimming), believe that if they kick "more", their swimming speed will increase. Unfortunately, freestyle flutter kick will aid propulsion only if it is in an efficient, compact zone, and is connected to hip, core, and long-axis rotation. If your kick interferes with your stroke length, or if it is too deep, too slow, or interferes with swimming freestyle in a side lying posture, your kick will only aid to increase drag and resistance forces. In other words, you will be working very hard, but without any appreciable gain in velocity.
Before you attempt to learn an efficient flutter kick, you should become very good at swimming taller in the water using very little kick, or no kick at all, through the use of freestyle balance drills (catch-up drills, freestyle glide drills, or pulling with a half board). One of the reasons that a pull buoy can be of such great "comfort" to a beginning swimmer is that the flotation device allows you to keep your legs closer together (probably in a much more narrow and tapered zone than you are used to), and to "float" your hips. Unfortunately, one of the problems associated with repeatedly relying on the pull buoy, is that you are not learning to achieve active balance on your own, nor how to align your swimming posture from head to toe (and swim taller), all skills that you must become very good at, if you hope to swim freestyle well.
One of the drills that I have my swimmers perform to learn active balance (and streamline), is a variation of pulling, using a kickboard. Take a kickboard and cut it in half. Place this reduced sized kickboard between your legs as you would a normal pull buoy (Curved side up - Like a shark fin). Attempt to swim catch-up drill the length of the pool (waiting until one hand enters the water, next to the hand already in the water, before starting your pull pattern, or exchanging hands in front of your head). See how slowly you can move your hand and arm out of the water, while "catching-up", thinking "reach", not " pull ", as each hand enters the water.
Can you do this, or is it impossible, because you keep losing the board, and are sinking? (If you are sinking, you have one or more body part out of alignment, and not streamlined, from extended lead arm to toes, down the length of your spine-line).
Believe it or not, when you become proficient at this drill, you will find that you can cross the 25-yard pool in 12 strokes or less (I have swimmers that are 5" 6" that can perform this drill with 10 strokes)
Why not just use the pull buoy? With the half-board between your legs (using a catch-up stroke), you will find that your lead arm and hips must connect, and rotate as a single unit, along the length of your long axis (from extended lead arm to toes). You will also find that it impossible to cross the length of the pool if you are swimming flat (as you can do using the width and buoyancy of the pull buoy, by floating your hips, even if your legs are apart!). The reduced width of the kickboard will force you to rotate your hips, while keeping your legs connected in a narrow, tapered, and streamlined position. If you are diligent in practicing, you will eventually feel how your hips and core align, to rotate, and "drive", your stroke.
If you can't accomplish this drill at all, swim the catch-up stroke without the board, but with very little kick (legs close together, just as they were while attempting to "grip" the kickboard). Breathe every third stroke, and streamline after each breath. (One hand on top of the other, head down, legs together, tapered, and gliding for at least two seconds).
An advanced swimmer would swim the drill, using either a fingertip drag while "catching-up" (and pulling the board), or attempt the drill using a closed fist, or fistgloves. Again, attempt to move your arms very slowly out of the water, but significantly faster under the surface of the water, accelerating your hand throughout the pulling zone.
I hope this helps, John. I would be more than happy to invite you to one of my Cal Poly Masters Swim classes to teach you some of these drills (and to have some of my students demonstrate technique), if you would like.
All the best,
Coach
Tip of the Day
Q: I am considering running my first City to Sea race. How far should my longest run be? I am hoping to run about eight minute mile pace. Do you have any suggestions?
Kelly Javitts
Morro Bay
A: Hello Kelly!
A beginning runner should complete at least two 8-10 Mile training runs, prior to tackling the half-marathon distance. A more experienced distance runner should complete two 13-15 mile runs, if the goal is to race - rather than simply complete – the half-marathon. With this in mind, remember that the health of your legs is paramount to your racing success. Train both for cardiovascular endurance and leg fitness, as superb heart and lung conditioning will be of little benefit if it comes at the expense of your orthopedic health (by incurring an overuse injury prior to race day).
When in doubt, it is always better to come into a race a "bit" undertrained, rather than overtrained, and in pain.
While there are many factors involved in training to compete at the half-marathon, here are two tips that may help:
Pacework
An athlete who has no true sense of pace is "guesstimating" speed, and is unable to control race strategy. The result is normally a less than satisfactory race effort.
Perform pacework on a once to twice weekly basis, at the pace at which you are hoping to complete the half-marathon. While an athlete may hope to run eight-minute mile pace for the half-marathon distance, this becomes extremely difficult to accomplish without first understanding - and taking the time to learn - true pace. (You will need a watch with stopwatch capabilities, and math skills, in order to run a half-marathon well).
To run pacework, attempt to "hold" each mile to within 5 seconds of the previous. For example, if goal pace is eight minutes per mile, attempt to run mile splits that are no slower than 8:05, or faster than 7:55, per mile. Running at this even and controlled effort will allow you to run slightly faster over the last 5K of the event, build your race effort, and negatively “split” the race distance.
To learn pace, perform pacework at a track over a one-mile distance, running several repeats. Start by dividing the track into 110-yard intervals, around the entire 440-yard oval. If your goal is to learn 8 minute per mile pace, you shall need to run :30 second "splits" to each mark, and two minutes per lap. Attempt to run each "split" at the same even pace.
Practice pacework during your weekly long run. If your training schedule calls for a long run of ten miles, begin your workout with a mile of easy warm-up jogging, followed by two miles -at goal pace -on the track. Venture off the track for the middle miles of your long run (at a much easier pace and lower heart-rate), and return to the track to conclude your training, with an additional two miles run at pace.
Speedwork
You must be consistent with your training if you hope to do well at any Half- Marathon event. Run at least 5 days each week - alternating hard /easy days – and varying your training distances from 35-70 minutes in duration. (*With one day each weekend devoted to the longer runs discussed above). Also, consider an interval workout – or tempo run - at least once weekly, to help put some much needed speed, and anaerobic fitness into your running repertoire. (If you only train aerobically long and slow, don't be surprised if you become very good at running only long and slow).
As a beginning runner, I suggest that you run 3-4 intervals at the half-mile distance on the track. Run these intervals at a pace that is approximately twenty seconds per mile faster than your 5K pace (these repeats should feel slightly challenging, but not extremely hard). Recover with one lap of easy jogging - and an additional forty-five seconds flat rest - prior to the start of your next interval. Warm-up with twenty minutes of running prior to starting these half-mile intervals (including several warm-up strides, and moderately paced sprints), and cool down with fifteen minutes of very easy running.
I shall hope that these suggestions help a "bit", Kelly!
Great success at your first City to Sea race!
All the best,
Coach Roger Warnes
Q: I am 25 years old and want to keep running until I am 100. I absolutely love running, and have been running for fitness for 6 years. I have heard that it is difficult to run as you get older, as running can be bad on your joints. I am hoping that you might have some suggestions on how I can keep on running for life, as I never want to quit!
Katie Morlan
San Luis Obispo
A: Hello Katie! Running for a "lifetime" requires mixing large doses of common sense with your training. While some athletes can run from age 20 to age 70+, it is a difficult proposition at best, and requires good genetics, good technique, and most of all a great deal of luck! Many of the runners that I ran with during the 1970's no longer run either due to injury or mental burn-out. Other athletes whom I have coached, or known, over the past twenty-five years, are actually recording better times now, in their forties and fifties, than they were capable of at a younger age.
I have had the pleasure of working with several athletes over 60, one who recently completed an Ironman, one who competed in the World Senior Track and Field Games, and several others who have run marathons.
I believe that training and competing as a senior is possible, only if you do not "mispend" your youth!
Here are some suggestions that can help you keep running "young" at any age:
1. Have a plan. Have a weekly, monthly, and yearly schedule. Once a week , review your training schedule and make any needed modifications. Provide rest days in your schedule, as well as difficult and easy training days. Objectively review your plan each week. Stay flexible, and don't be afraid to make changes to your master plan!
2.Set Goals. Have small monthly goals, and one significant goal each year that you hope to achieve. Setting reasonable goals during your running career will help motivate you to improve each day, week, month and year.
3.Take a balanced approach to training. Don't become obsessive or compulsive about your running, or exercise, and don't attempt to rush any aspect of your training. Stop and smell the flowers on a long run, take in the view at the top of Poly Canyon, and don't run in place at a stoplight! As an age-group athlete, it is important to put training in its proper perspective. Cultivate other interests besides athletics.
4. Run on forgiving surfaces. Run on surfaces such as dirt, short manicured grass, the beach at low tide, etc., if you wish to "preserve" the health of your legs for a lifetime of running. Use the pavement sparingly, for only 50% of the duration of any run.
5. Stretch and Ice. Incorporate a daily stretching routine into your running program. Spend at least 10-15 minutes at the conclusion of your run stretching. Also get in the habit of icing your lower legs for 7-10 minutes following a run. You will find that simply by performing these two simple tasks, you may avoid some overuse injuries.
6. Make your workouts about play. Choose a different course to run each day, vary distances and speeds, run at different times of the day, and "lose" the watch on occasion. Don't allow your daily workout to become a "chore". Running should be your recreation, not work!
7. Cross-train. Ride your bike, swim, take a yoga or martial arts class,enroll in an aerobics class, but vary your endurance training. Don't place all of your fitness eggs into one basket, and you will find even more enjoyment in running as a well-rounded athlete!
8. Don't attempt to run through an injury. Attempting to run through pain always ends badly.IGNORE THE ADAGE "NO PAIN NO GAIN", INSTEAD LEARN TO USE YOUR BRAIN EVERY TIME YOU TRAIN! If you are planning on running for a lifetime, you will have to grow accustomed to understanding your need for rest, and will also need to learn when to take time off for stiffness or soreness!
9. Strength Train. Without muscular balance you will find running difficult as you advance in age. Work on strengthening not only opposing muscle groups in your lower body, but also upper body and "core" strength which will help you fight the effects of gravity, and run more efficiently.
10. Review your running technique periodically.Technique is important whether you are a distance runner, running a marathon, or a gardener working on a small banzai tree! Learn to run efficiently, and improve your technique each year. Have a running partner, or an experienced coach, assess your running mechanics and make suggestions or corrections regarding your technique. You can also videotape your runnning technique, and make some self-adjustments. Technique, especially when it comes to footplant, is a big key to running injury- free.
Last but not least never give up, and keep that positive attitude! Remember that just as there are setbacks in life, there will be setbacks in any lifetime fitness program. Just remember to keep moving no matter what!
Good Luck, and continued success with your running Mary!
Keep Training
Coach Roger Warnes
Q: I will be competing in my first half marathon in September at Lake Tahoe. I live and train here on the Central Coast, and am concerned about the elevation. How many days in advance should I arrive to get used to the elevation? Do you have any other suggestions?
Jennifer Miller
San Luis Obispo
A: Most studies have concluded that it takes between 10-30 days to acclimatize to the effects of altitude. Exercise physiologists generally agree that endurance athletes - coming from sea level to compete at altitude - perform at their worst within the first 24 to 48 hours of their arrival time. This means that most runners who do not have at least 10 days to acclimatize, are better off arriving at their race and competing immediately -rather than waiting a day or two prior to competition.
When an endurance athlete stays at altitude - and has time to train and acclimatize - several positive physiological changes take place. Over time, there is an increase in red blood cells, blood volume, hemoglobin production (the substance in the blood responsible for carrying oxygen), and an increase in alveolar space (lung capacity). Lactate threshold and anaerobic capacity improve - as does VO2 Max. (the volume of oxygen you can consume while exercising at your maximum capacity), all of which result in improved endurance.
Many world class runners, triathletes, and cyclists, spend time sleeping in hypobaric chambers, oxygen/altitude tents , or use devices that stress intermittent hypoxic training such as "hypoxicators" (a breathing apparatus that allows an athlete to breathe air with reduced oxygen content) - while training at sea level - in order to gain the positive physiological effects of living at altitude. This allows them to acclimatize prior to competing at elevation - and gain a slight physiological "edge" - when racing at sea level.
Although working with a diminished oxygen supply is the most obvious factor regarding competition at altitude, dehydration from low humidity and elevation, is also a major consideration when training and racing at altitude. Dehydration can be the source of many symptoms associated with altitude discomfort - headache, dizziness, nausea, and difficulty sleeping - all of which can occur within the first 48 hours. Remember to drink more frequently when training and racing at altitude.
If you do not have time to adequately acclimatize to altitude prior to race day, make sure that you do spend time acclimatizing your legs to the stress of running inclines during your training. Plan to include at least two days each week training on hills, and performing repeats on a moderate to "steep" incline. (*Be extremely careful when running downhill during training. Walk a short distance of any downhill recovery, and run no faster down the hill than you ran to the crest). Make it a point to include two anaerobic workouts (interval training), or tempo runs (lactate threshold runs), during your weekly training sessions.
Last, but not least, be aware that distance races, run at altitude, generally produce a pace that can be :15-:20 seconds slower per mile, than race pace on a flat coastal course. Consider starting your half-marathon at a slower pace (than you may have planned), and "build" upon your effort. Attempt to run the final 10K of the race slightly faster than the first 10K, and the final 5K of the race significantly faster than the first 5K. If you employ this race strategy you will have a successful half-marathon, regardless of the altitude.
I hope that this helps a bit, Jennifer. If I can be of any further assistance, please don't hesitate to let me know!
All the best,
Coach Roger Warnes
I am entered in the SLO Triathlon and concerned about the swim. I was told that longer strokes are needed for distance swimming. Do you have some tips on this?
A.C.
San Luis Obispo
A: Distance swimming rewards rhythm, range, and relaxation. Without employing long smooth strokes your swimming may feel "hard", but in all likelihood will not be "fast". Towards this end, it is important that you work towards lengthening your freestyle stroke and decreasing technique resistance. The longer your freestyle stroke - and the more efficient the depth of your pull-pattern - the larger the volume of water you are capable of moving, and the faster you are capable of swimming.
As the SLO Triathlon is a 900-yard distance, it is important not to "over swim" the first 200 to 400 yards, but to "build" your distance swim. The last 400-yards should be slightly faster than the first 500-yards, and the last 150-yards should be significantly faster than the first 150-yards. To do this, it is important to maintain a low stroke count (14-18 strokes per length), over the majority of the swim distance.
Work on developing an "overlapping" freestyle stroke that will help you swim "taller" in the water. You can begin this process by learning to "replace" hands in front of your head, rather than "spinning" - or "windmilling" - your arms.
The key to taking fewer strokes, is in learning to swim freestyle on your side, moving your body as a connected unit (from extended lead arm to toes, along the length of your "spine-line"), and in using your hips, and core, to power your stroke.
Here are some tips that might help you to form a longer, and more efficient stroke:
. Trade hands in front of your head.
Pull the lead hand and arm (the one in the water, fully extended), only when the recovering hand (the one out of the water), is about to enter. This is called "front-quadrant" swimming, and relies on rhythmic shifts of your core, and long axis rotation, in order to lengthen your stroke (rather than using disconnected, and flailing, arms and legs!). When you keep the lead arm fully extended in this front quadrant, you will find that you are capable of greater balance, and can take fewer strokes. Core rotation will now create the rhythm, tempo, and power of your stroke.
. Slow Down
As you begin to experiment with lengthening your stroke, slow down. If you can't swim well slowly, and with balance, you can forget about efficient faster swimming. While fast swimming is primarily determined by what happens under the surface of the water, what your arms "do" above the water will determine the length of your next stroke. Allow your arms to recover, and relax, out of the water. Make sure your elbow, and not your hand, is the highest point of your arm out of the water, and that your hand is close to the surface of the water, and close to the side of your body, for better balance, as the arm recovers. Work on "relatively" slower arms out of the water (trading your hands "sooner"), but increase the speed and power of your pull-pattern under the surface of the water, to swim faster.
. Kick for propulsion
I tell my Cal Poly Masters swimmers that they must be capable of swimming at slower speeds with very little kick - and with great balance - prior to being able to use an efficient flutter kick for propulsion. Many triathletes attempt to kick in order to compensate for a lack of balance, and their kick is not propulsive. Visualize that you are kicking in a small "tube", rather than in a big "box". Make sure that your kick "shadows" your hips, and taper your feet and legs to the narrowest point possible behind your hips.
. Accelerate your hand and arm under your body - from fingertips to elbow - and finish your stroke.
Remember your hand and arm should be accelerating under the surface of the water with great speed. Keep working to refine the depth and quality of your pulling zone. Let your thumb brush off of your skin line, and not your suit line, at least 12 inches past your hip, to finish your stroke.
. Maintain a low profile
Look down, not forward, when your face is in the water. Don't tuck your chin, but do attempt to hide your ears! Great swimmers swim "downhill', while average swimmers struggle to swim "uphill". Maintaining a low profile allows you to better align your entire swimming posture.
Great success with the SLO Triathlon!
All the best,
Coach Roger WarnesQ: I feel as though I am not getting much faster despite running more miles each week. I am wondering if you have some tips on how to work through a running slump?
Danielle Ryan
Thousand Oaks
A: There are many factors that can create training staleness and a lack of peak performance. Here are some "slumpbusting" tips that might help:
REST AND RECOVERY
If you are running more miles and not improving, your training may be having a fatiguing effect and not the desired training effect. Most serious runners generally have one thing in common - the desire to do more, rather than less, when it comes to their endurance training. One basic "tenet" of training is that stress should be followed by rest (or recovery), in order for performance progress is to occur. In other words performing hard workouts - or adding more running mileage - does very little good without accompanying periods of rest and recovery. It is difficult to produce peak performance without a periodized plan that involves systematic increases in training volume and intensity, along with corresponding periods of rest, recovery, and stress management.
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How do you know when you are doing too much or too little? Monitor fatigue by recording resting heart rates each morning. If your resting heart rate varies by three beats or more (high or low), following a challenging day of training, take the day off - or reduce your training - for that day's workout. Use a heart rate monitor during training, and learn your training zones. This will help you to gauge the difficulty of both hard and easy workouts, and will keep you training towards improvement, and not chronic fatigue. Remember, “guesswork” has no place in a training program that hopes to achieve peak performance.
SPEEDWORK
If you have been building your base mileage slowly and carefully over a period of 12 weeks or longer, it may be time to add some faster running to your program. Here are four workouts that can help to improve your speed:
FARTLEK is a form of training that originated in Sweden and is loosely defined as "speedplay". Fartlek alternates periods of faster running, with very slow, easy, recovery running, using either predetermined time or distance. Fartlek is the easiest way to begin a speedwork program, and offers minimum risk regarding injury. A forty-five minute Fartlek workout would include a 15 minute warm-up, followed by 20 minutes of Fartlek Running (*Run 1-3 minutes at 5K pace - followed by thirty seconds to one minute of recovery running - for up to twenty-minutes). Warm-down with ten minutes of easy jogging.
A TEMPO RUN is a workout that is designed to improve your lactate threshold, and is heart-rate based. A fifty-minute Tempo Run would include a 15 minute warm-up (at 60-75% Max. Heart Rate - MHR), followed by a 20 minute Tempo Run (80-85% MHR), and finish with a 15 Minute Cool Down (60-65% MHR). This is not a workout run by "feel" - or pace - but is a workout strictly adhered to within heart rate zones.
INTERVAL TRAINING involves performing fast intense repetitions on the track - followed by brief periods of active recovery - prior to the next "interval". Of the types of speedwork discussed, this is by far the one that is most likely to create injury, especially if you lack running experience on the track. (Most beginners attempt to run too many intervals, or to run at a speed that is far too challenging for their ability level). My suggestion is to start with 3-4 X 880's @ 5K Pace with three to four minutes recovery (jog/walk). Avoid the shorter and faster 110, 220, or 440-yard intervals at first - and don't exceed 85% MHR - when starting an interval training program. Make sure that you have warmed up adequately with both easy jogging and flexibility exercises prior to beginning any interval training session.
HILLWORK involves training on hills once or twice weekly, and is best run during the transitional period from basework to speedwork. While running uphill can strengthen your running legs and improve the endurance and power necessary for speedwork, great care must be taken when running hills. Remember that it is the uphill portion of the hill that is of greatest benefit. Use the downhill period for easy recovery jogging/walking. Running several repeats of a moderate incline is of greatest benefit.
TECHNIQUE
As in any other athletic activity, running involves skills and techniques that can be trained and improved upon.
Technique in distance running can mean the difference between running faster using less effort, or running harder yet much slower. Learning to use three parts of your foot (landing on your heels at slower speeds, your midfoot at slightly faster speeds, and your toes at sprint speed), will make you a more efficient - and faster - runner. Learning upper body carriage and hand placement will help teach you to generate the lift, leverage, and momentum necessary for faster running. Work on your technique daily if you hope to become a faster and more efficient distance runner.
Great success with your running, Danielle!
All the best,
Coach Roger Warnes
I just letting gravity do the work?
Would it be better to run on flat ground?
Linda Wleklinski
Q: I am 63 years of age and having some knee problems while riding the exercise bike. Any suggestions?
Barry McCoury
Long Beach
A: Hello Barry - Most knee problems in cycling can be traced to seat height, or to a problem with cadence or turnover (revolutions per minute). In general, if your knee is hurting in the front (patellar tendon), your seat may be too low, and should be adjusted slightly "upwards". If you are experiencing pain behind the knee (popliteus muscle/tendon), your seat may be too high, and needs adjusting "downwards" (If your hips rock from side to side when you pedal, your seat is too high).
Experiment with small adjustments at first, in order to find the optimal seat height for your needs. The ideal height will allow for some slight flexion in your knee, when the pedal is fully extended (knee flexed approximately 20-25 degrees, or a very few inches, maximum). Remember to use the ball of your foot to pedal, not your heel!
Fluidity is extremely important to efficient cycling. Concentrate on your pedal stroke as a "full cycle", and resist the urge to "mash" through each pedal stroke. Ride in a gear that allows you to "spin" at a rate of 85 to 95 revolutions per minute. Only when you are able to spin through a more difficult gear, are you truly ready to ride in that gear!
Of course, this advice assumes that you don't have any pre-existing knee problems. If in making some of the adjustments suggested above, you don't experience relief from your symptoms, please make an appointment with your physician, so that you can once again start training pain free.
Happy Riding,
Coach Roger Warnes
Q: Some days I am not very motivated to run. I am afraid
I won't be able to finish my first 5K coming up in March. Do you have any tips?
Lindsay Knittle
San Luis Obispo
A: Hello Lindsay! For your first 5K effort, you should be training at least every other day, and running 25-45 minutes per session. It would be of benefit to include at least one "longer" run each week of 5-7 miles, or 50 minutes or more. If you can complete two to three runs at the six-mile distance, or longer - prior to your race - you will have no problems in completing the 5K.
Being competitive at the distance, however, requires more than just overdistance training, and running long, slow, easy mileage. To run "faster" you would incorporate pacework (*running several mile repeats at the exact pace at which you hope to complete the distance), speedwork (*anaerobic interval training), tempo runs (runs at a pace of 80-90%Max. Heart Rate), and hill repeats into your program, over a 6-8 week period of training.
There are several ways with which you can start to motivate yourself, Lindsay. I would suggest finding a training partner who is of similar ability - and who will encourage you to train daily - or joining a club that meets on a regular basis. In the absence of either of these, you may find it best to set a certain time of the day at which you will absolutely commit to train - rain or shine. I believe that committing to a "fixed" time to run each day, will also help motivate you to perform the consistent training necessary for success at your 5K.
Remember, the more time you dedicate to your training now, the easier that 3.1 mile course will feel come race day! That thought alone should help serve as a motivational mantra!
All the best,
Coach Roger Warnes
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