Tag Archives: running

Convert Confessions: Why I Train+Coach by Heart Rate

If I could talk some sense into 24-year-old me, who gave the “heart-rate training” a try but promptly dropped it because ‘why the heck would I run SO SLOWLY?!’, I’d do it. In a heart beat.

I confess: I’ve been converted. I’ve become dependent on twice the gear and technology that you would have found me wearing as early as two years ago. I’m that runner who checks my watch, quite frequently. I’m the gal who you’re probably passing on the trails, but won’t let it bother me. I’ve become a slave to the training plan, the slow and easy runs, the long hours on the road and the philosophy that “less is more”.

Because it works.

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Dictionary:

HR: Heart rate.
HRM: Heart rate monitor.
MAF: Maximum Aerobic Function (Threshold).

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Polar-HRM_running
((My gear: Polar RC3GPS watch and HRM))

I started this year off on a totally different path, wanting a Coach to guide me and teach me something new about the sport of running. I reached out to a friend, curious about how this might work, and promptly answered “okay, I’m in!” when she said, “Work with me!”.

Trickster: she said it would just start out with some HR, a little bit of running by time vs. mileage, and we’ll just see how it goes.

What actually happened: I trained for the Charlottesville marathon solely by HR, MAF and a lot of TrainingPeaks logging. You’re smooth, Coach. Really smooth.

cvillemarathon_done.coach

Was it my fastest marathon? Holy geeze, not even close. Was it my best executed? No. Doubt. Whatsoever. Would I have done my training differently? Yep, and it would have done more harm than good.

I learned what it means to build your aerobic base, prioritize training needs, minimize stress, listen to the body, and train my legs to run no matter how ridiculously fatigued they felt. And that meant that in mile 24, as we climbed another ridiculous hill and, mentally, I wanted it to be over 10 miles ago, I was passing people.

While I wasn’t thrilled with my time, I had faith in what brought me there. Left to my own devices, that race would have destroyed me even more than it did.

2014-07-28 15.36.13

What’s all this HR, HRM, MAF stuff about, anyway?

For endurance athletes in any sport, training your aerobic system is more important than anything (aside from managing and minimizing stress). Monitoring your heart rate allows you to objectively measure individual runs and your progress throughout training. Shutting pace out of your head for 90% of your training runs, and basing everything on effort, allows your body to do what it’s capable of on that day and in that moment.

Running at or below your Max Aerobic Function/Threshold allows you to develop your aerobic muscles and systems. The more time you spend doing this, the better. (Don’t worry, there’s some speed, hill and interval work thrown in there when you’re ready!) Your aerobic system functions primarily off of fat for fuel, meaning it’s got juice for days! Your anaerobic system relies on sugar, meaning you tap out quickly. When you give your aerobic system just enough stress, through training, you build its efficiency, therefore, your speed.

There ya go!

Uh, why would I run slow to go fast?

I had a come-to-your-freaking-senses moment in March, about one month out from my Spring marathon and far from any shred of sanity related to this HR crap. Coach gave me a 3-hour long run on Saturday with some GMP-work mixed in and it was one of my favorite runs. I felt exhausted at the end and thought, “OMG FINALLY.”

Then, the next day, I had an 8K race (which Coach knew about, of course). My instructions were simply, “warm-up for 20 minutes, STORM THE CASTLE, then cool-down and do a shake-out jog for 10 minutes”. And my brain was all like, “This chick is crazy.”

I ran 30 seconds off my 8K PR, which was set while chasing Kate two years ago and seemed almost untouchable to me on that day. Until it wasn’t.

I had been running so So SO slowly, and yet I could still run fast.
OH, GOT IT.

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Fast-forward to June: I had thoroughly recovered from Charlottesville, raced a trail 5K, a road 10K and started packing up for a cross-country move. I also found out I got into the Marine Corps Marathon Lottery. Time for another rodeo!

This time around? I honor it. I trust it. I know how my body will respond, when to listen to it, when to shut the tantrum up and when to just give a little and leave the watch at home. I know how to be truly disciplined, discovering more and more things about a sport that I love unconditionally.

I put in the work, walk when I have to and mentally talk myself out of the days when it just doesn’t click. Something, some system, is trying to say I’M TIRED or THAT ROAD TRIP WAS TOO LONG or I DIDN’T ASK FOR THAT FROYO and because these are all my actions and it’s okay, I will listen.

2014-08-09 10.22.06

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To solidify my convert status, I’ve taken my RRCA Running Coach certification and added in MAF/HR-based training. I’m coaching my first few athletes this way and having a small internal party every time I see progress for them. Go, go, go! It just makes sense. So far I have my favorite dude training for a Boston Qualification, and winning local trail races in the meantime.

This type of training requires a lot of you, the athlete: patience, discipline, and perhaps most importantly, faith. It means you have to bury your ego, until it’s ready to toe the starting line (and then let it get all of that pent up energy out!). It means you have to be ready to see what else your sport has to teach you. And then let that work some sciencey-magic!

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It’s not easy, but why should it be?
What will challenge you, will change you.

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Filed under learning, marathon, new things!, running, training

Blazing New Trails: Running the Bay Trails with Mizuno

This post is part of a sponsored campaign with Mizuno & Fitfluential. #blazenewtrails

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There’s a pedestrian trail down by the water; it takes you right along the Bay in either direction, providing blissfully flat terrain, no stop lights and a lot of people who nod, wave and say hello. It requires no thinking, no planning, and no fear that a hill may pop up outta nowhere!

Then, in our ‘backyard’, there is this:

2014-07-15 13.58.25

Trails, galore!

Trails that will take you up hills and around parks and to the a crest that spoils you with a view. I mean, checks it…

2014-07-15 14.16.54-1

The way my HR currently responds to said hills and trails makes them an enemy to most training runs, but that’s just fine. They give me an excuse to take an afternoon break, lace up my new Mizuno Hayates, and go explore – blaze new trails around our new digs.

2014-07-15 14.20.31  2014-07-17 08.25.01 IMG_0552

I’ve hesitated to invest in ‘real’ trail-running shoes, despite my recent forays into this aspect of the sport (exhibits A, B & C). They’re usually chunky, stiff, heavy, and not appropriate for the everyday-walk. I prefer versatile footwear. And now I know, I prefer Mizuno’s approach.

They took the road-runner into account with their new line of trail-running shoes. Specifically, these shoes boast a light weight (7.2 oz), a “low, light and highly adaptable” design that can take you right from trail, to road, and back.  I need just that! A shoe that goes from your front door to the summit is a friend of mine.

This shoe stays true to the Mizuno Wave, providing a stable shoe and smooth transitions. Check out the grip, the look and the eagerness to GO:

2014-07-17 08.24.34  2014-07-17 08.25.10

2014-07-15 13.58.08

On the bottom you see the “X-lug” grip, which any who have slipped and slid all around dirt (or concrete, we’re not judging here) know to be crucial. Keep me on my feet! Last but not least, these are designed to make the trail-seeking-runner happy – the lightweight approach means you “feel the trail, not you feet!”. No stomp-stomping here; just speedy, soft-landing bliss.

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Their true test is coming up, with our first {10K} adventure in
California off-road racing!

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Charlottesville Marathon Recap: Up, On & Over

“It’s not your grace in victory that defines you, but your response to defeat.”

MC {So wise, this guy.}

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I crossed my fifth Marathon finish line, felt more defeated by those 26.2 miles than any other race to date, and processed the ins and outs for 48 hours. Now that I’m over the little tantrum that is accepting a race-gone-crazy, I realize those miles taught me quite a lot.

learn from failure dream a little bigger

cvillemarathon_eve.finishline

This marathon neither hides nor spares nothing. The hills of Charlottesville will sprinkle salt on your ego and chew it right up! In no review of this race will you hear anyone saying “it’s so easy!”, but rather “be ready” for what’s ahead. “It’s a beast.” Know that yes, you can have a great day on any course, including this, but it won’t be handing out any favors.

It WILL hand you a unique and picturesque college town conducive to great eats, beautiful scenery and runners with a lot of heart.

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I went into this race with a few goals in mind, but training the way I did left a lot of room for questions.  The Coach and I decided that, if nothing else, I needed to start easy (because that’s what you do when there are at least three hours of running ahead of you!), and see how all systems responded to the course.  Because I’m no newbie to this whole shebang – I know what it’s like to blow-up, and I can expect that and accept it and hope-with-all-hope my legs put up with it – it was also okay to have a lofty time in mind.

After what has felt like the longest winter EVER, we had a 50* and sunny morning for race day. The high was 65 – essentially this was perfect. For a system used to a few more layers and a lot less warmth? This was, uh, new. But that’s what you get with Spring marathons and that’s what we took. No gloves, no ear-warmers, no sleeves – exactly what’s expected when you think of “wonderful Spring” mornings.

cvillemarathon_before   cvillemarathon_startLine

Elevation Chart_Chartlottesville Marathon

“Easy” for today meant sticking right around the 8:45 min/mile pace for at least the first 10K. The course is split by the following sections, though: 1-5 with the half-marathoners, 6-12 loop, 13-18 out-n-back, 19-20 too close to the Finish Line area downtown, 21-23 out along the river, 24-25 UP up up, 26-26.2 finish with whatever juice you can squeeze out of those legs.

I’m at the base of the mountain running uphill
You’re either running for the top,
coming down,
or you stand still.

Miles 1-4: told me very quickly that if an 8:45 felt like this, it would be tough to drop down to 8:15s, but maybe not impossible once I warmed up. Miles 2-4 felt like a pretty steady climb, and my calves started to fight me. We’ll call that Sign #1 that this day would not be totally mine.

Mile 4 was the first family sighting, as we approached the Full-Half split (mile 5) and headed towards our own separate challenges.

cvillemarathon_mile4.2  Marathoners took a turn towards the UVA campus and started up another climb.

Miles 5 – 12 took us around the University, into a neighborhood and back. It was rolling and I fell into a stride and everything seemed A-OK. The photographic-memory knew things would be tough from here on out but I was still in a place of peace with that. Will this be a PR? Absolutely not. But it’s a marathon day, so you fight the battles in front of you.

Mile 13 couldn’t come soon enough – I needed that “halfway point”. When it did show up, I quickly saw “Mile 18” on the other side. And shortly after that? We started down Down DOWN a paved trail that twists and turns and drops you off into another neighborhood. I witnessed Elites coming up the other side, struggling. And a few stopped for water. And I thought, “Holy Whoa, this won’t be easy.”

Way up, way on
Way UP, ON and OVER

Miles 14 – 18 almost broke me. Look at that chart and you’ll know why; it was hard to swallow that we’d have to run it all TWICE (out-and-back). There were switchbacks and long miles and the sinking feeling that you still have 12, 11, 10, 9…miles to go. And that you’re counting.

Then, after that loop has snot-rocketed your ego to the dirt, you still have EIGHT miles to run. And those eight miles ain’t easy either, yo!

Are you sensing a trend?

cvillemarathon_mile20

In more moments than I cared to count, I considered stopping right here at mile 20. I knew I’d see the crew, that he would be ready to hop in with me (after running a freaking killer 1:34 half + hangin’ out for an hour), that Meg would be cheering and that we were only blocks from the  “Finish” area.

Ambivalence defined these moments. I couldn’t even project to an hour after the race, or that evening, or tomorrow and assume that I’d be disappointed. I felt I wouldn’t be. I’m almost always able to convince my mind that it’s worth fighting the moment’s fantasy of fatigue to get the satisfaction later. Not today. There was no fight, no goals, no oomph. It was just the matter-of-fact that I hadn’t trained for this course and it wasn’t “my” day. That happens. It’s fine.

And after all and all and all
It’s just a wheel we’re spinnin’ on.

What’s not fine is totally dropping the ball, anyway.  C’MON SYSTEM, we’ve gotta see this through.

He hopped in here (mile 2o) to join the party that is the last 10k…

This last loop was also the end of the half-marathon, so I got his insight – what to expect and where to expect it. We stopped briefly at the mile 22(ish) water stop, and I did a little mental check. I also got his stories for a much-needed distraction, and his pacing efforts for a much-needed boost.  One thing I knew to be true no matter what the race-day conditions: my legs have been trained for these miles. They’ve been tested over and over and taught to run through fatigue and resist with all they’ve got! Every recovery run after a Long Run, followed by the “one hour easy” Monday run brought me to these last 4 miles. I may not be flying up or down the hills, but I can absolutely run.

Miles 22 – 24 were the flattest of the entire day. We ran right along a river – with shade and cool air from the water, but without crowds – and I passed people as I let the muscles do what they could. We maintained somewhere around an 8:50 – 9:00 pace and that was that.

Miles 24-25 were demoralizing. This is THE HILL. Any glance at this race’s course chart provokes one of those “What the…” reactions – are they really throwing this in at the end?! Rude, man. So. Rude.

Me to him: “And the worst part? You can’t even justify this by telling yourself it’s the last hill. ‘Cause it’s not!”

I walked up this beast (probably just slightly slower than I would have run), until I was passed by the 4-hour pacer. Nope! That wasn’t going to happen. I picked up my feet and convinced them to push off and we ran. And we rolled over the remaining hills and listened to the crowd saying “Almost there!” and “one more hill!” and “just around the corner!” and we kept going until finally there were NO more and that Finish Line was crossed.

cvillemarathon_mile26 So close so close so close SO CLOOOOOOSE.

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And just-like-that, it’s over. Relief pours into every muscle fiber to tell them they’re done, it’s time to relax and put on some flip-flops, and they’re still alive.

Charlottesville Marathon – 4/5/2014

3:58:31

Funny story: after grabbing some food, water and other life elixirs, I heard them start to announce AG winners. My name was called for F25-29 2nd place, and I started laughing –  there’s no way – and thinking, that’s your clear sign that this course is no joke!

cvillemarathon_done.us cvilledone_certificates

Left: what?! …I ran a…how is this…HUH?!
Right: Man, what a weird day.

As it turned out later, those announcers were pretty far off! I was actually 7th in the AG. Our AG winner ran a 3:40:xx.

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cvillemarathon_Crew   cvillemarathon_watch

Would I do this course again? Definitely not the Full, but maybe the half just for a good hard challenge and an excuse to hang out in Charlottesville again!

I’m glad the box is checked. As I’ve been reminded in the days that followed, it’s not how you respond to success(es) that define you, it’s how you handle, and perhaps admit, the days of defeat. Learn the lessons, take them with you on every subsequent training run, and then the race(s).

Fuel the fire that will light up your legs for
whatever limit you plan to push past next.

Up, On & Over – Bronze Radio Return

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Filed under challenges, learning, marathon, race report, Races, running

{Marathon} Training Tales: Joy is…

“Joy is what happens to us when we allow ourselves to recognize how good things really are.”        Marianne Williamson

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Marathon week has swiftly arrived!

This cycle went quickly since it started in late January and left me with about 10 weeks to figure out this whole HR-based, MAF, aerobic training stuff. I’ve dissected more runs and heart-rates and science-y things than all four previous training cycles combined! At one point there was a LOT of information swirling around in my brain.

Now, it’s just time to let it work. To let it go and see what happens. It’s time to remember that I trained for the process, not the medal (not even sure if we get one of those?). I trained this way to try a new approach with a fresh perspective, for the lifestyle that accompanies the choice to attempt a(nother) marathon. To ask some questions, and move in a different direction (or at different speeds, with different HRs n’ such!).

To grab that joy of running…

simple rules

Joy is…going to the track and doing those very specific workouts.

On the track, I feel more dedicated than anywhere else. You have to seek out this exact location and get here to do this exact, specific, run. I’ve never been much of a “track” runner before – for those exact reasons, having to do something so specific and prescribed and boring  – so it stands out to me.

This cycle involved a  few trips to the track for MAF tests, and one final visit yesterday for some pace testing. I got one last lap (400m) to “unload”! And with that, I ran to toe the line of all-out and you-still-have-a-race-to-run and to turn corners with a stupid-silly grin because whoa, this cycle was a good one.

Joy is…the little rush of looking up your schedule for the week.

I put this entirely in someone else’s hands. The only specific requests I had were: “I’d prefer not to train by HR only” and “I like to do long runs on Saturday”.  So, I got half of what I wanted! But some prayers are best left unanswered; if you want different results and experiences, you have to DO something different.

There were no two weeks alike; every time I logged onto Training Peaks with anticipation – what’s next? What do I get to do this week??? The first time I saw “the big mama” I spent the rest of the week excited for Saturday’s adventure.

( If first-marathon-me (circa 2010) read that paragraph
there would be eye-rolling for days. )

Joy is…asking questions, learning about a sport you love.

Joy is…visualizing that Finish Line clock & banner.

Joy is…realizing you’ve stepped so far forward you’re suddenly in Race Week.

With this week comes the good kind of nervous, slowly seeping into the muscle fibers. I wrote to my coach that it’ll come on strong tomorrow (Thursday) and Friday; the anxious-excited that starts to slowly drip adrenaline into my system every single time I think about the starting line, mile 15, or 21 or 25 or 26.1 and THE finish line sight. The running, all over.

It’s the type of nervous that gets you to that mental place you need to be – just enough fear, because it will hurt – without totally derailing the physical+mental readiness. That feeds your legs all of the juice they’ll need to push past their perceived limits. And that flashes your goal time across that mental clock over and over AND OVER, until you just know you’ll chase it no matter what.

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Joy is chasing a goal.

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Training Tales: Recovery Running

Today checked the third run-box in as many days, defying any logic my previous training approach would have justified. In another life, I would have been behind the steering wheel with directions reading “Caution: Detour! Turn right, rest after the Long Run (LR)!”

A recovery run? Wellll, that’s the short-cut to injury! So much running!
Take it easy!

Flash forward: barring the 24-hr flu/food-poisoning mongrel that wreaked havoc last weekend, I’ve run for 30-60+ minutes after every LR for the past 6 weeks. Lo and behold, all systems are still functioning.

Not only does my schedule include a weekly recovery run, it tacks onto the fatigue with “1 hour, easy” every Monday. I’ve come to appreciate, and actually look forward to, these routine runs so much so that there was no skipping it today. Snow day? Forecast of 5-10”? Better get out there early, before it piles up!

snow run.3.3.14

Mission accomplished.

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FIRST order of business: I had to run the LR differently.
Because the coach (and oh so many running experts) says so!. 

The LR should be done at an easy effort and ‘conversational pace’; slowing the ‘normal’ run pace by 30-60 seconds  doesn’t always add up. We have some intuition assessing how a run may ‘feel’, but that’s (more often than not) clouded by expectations and ego. It’s easily ignored when X + Y doesn’t equal Z  in our mental math.

Enter: the HRM. That thing doesn’t lie! It tells you exactly how your body perceives effort, in real time. On some days it’s your friend, while others it is your ego-smashing foe. Either way, you have the harsh truth right there on the screen.

Every LR has come with very very specific instructions. Pace and mileage don’t make appearances; I look only at “HR” and “Time”.

just goSource: Greatist.com

SECOND, I had to be inquisitive.
Because I’m a questioner and I need logic behind these things!

While the LR should be taxing and working to increase endurance, it should not slam on your brakes. It should not leave your legs so completely trashed that you can’t fathom the idea of running the next day. (That’s what a race-effort is saved for!)

Consider my former self’s mind blown.

When you take the LR easy (as defined by your perceived effort and/or HR zones – pick your flavor), your aerobic system gets a good looong workout. And when you’re training for a marathon, the aerobic system is your very best friend. Work it, work it!

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Some perspective: a 400m sprint is run 99% anaerobically. GO GO GO – breathe if you find time!  A marathon is run 99% aerobically. Oxygen is along for the ride

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If you can save just a little bit of energy and effort for the day-after a LR, you can go at it again. You can run on tired, but not trashed, legs and increase your resistance to fatigue (e.g. the Hanson Method). You can have a little chat with those muscles and be like “Hey, remember what it feels like to reach mile 23 and convince yourself to keep going despite every single part of you screaming to PLEASE STOP?”… “We’re training for that moment, right now.”

And this may be a game-changer. I still have 5 weeks to train, check boxes, refuel and recover. But I can tell you that in many ways my mentality has shifted; a recovery run may be your Ace if you play the cards right*.

*This assumes a runner who has no previous injury that prevents running consecutive days in a row. Above all, do what works for you.

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Do you include recovery runs in your training? Why / why not?

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