Sunday coffee and chat

Sunday, August 03, 2014 · Mike Davis

Good morning! Hope you all are in the midst of a great weekend! On Wednesday I chatted about "It all matters", in that the things we do outside of our running make a difference to our running. I hope that made you stop and think about such things as cross training, stretching and even your approach to posture. The other night when I was preparing for our Runners Alley 10K training group I wrote on the white board this statement: "Every step we run matters". As runners we tend to place far more significance on that final mile than we do on that first mile, yet those first miles may have far more importance than those final mile or even miles. This particular group we are currently working with is focused on improved performance and understanding pacing. The goal is help each individual get stronger as a runner, but much of the improvement speed wise is predicated on pacing. Our track workout training is based on each runner pacing themselves based on how fast they believe they can run a certain distance. For example our first 400 meter is run at a pace that each of them feel they could run for 8 miles. The second 400 is run at a pace that they feel they could run for 7 miles. Then 5 miles and so on... The idea is that those first 400s are slower and then each 400 thereafter is a bit faster but still controlled until finally kicking it! "Every step matters" when it comes to having a good run recreationally just as much as it does when you want to have some something left for a kick at that final mile of that race you train for. How often do we go out and run alone or with a partner and despite running a distance that is well within our capability, we still struggle as we finish off the final mile or two. I hear all the time that for some reason it can be just as difficult for someone that can run 6 miles to run 3. I believe part of the problem is the mental side in that we psych ourselves up for whatever distance we plan to run, but I also know that our pacing becomes uneven often when we run distances that are shorter than our longer runs. No doubt when we run shorter distances we feel we can (and should) run faster right off, but in reality if we stick to a strategy that is in line with negative splits, we give our system a chance to process systematically. Trying to hit our peak stride early only elevates our heart rate quicker and sucks a lot of our glycogen up, leaving us struggling for whatever distance we have remaining. Another training drill we do for the 10K group is to have everyone run for a certain period and speed up slightly when they seem the orange cone I place on the route. Some find it difficult to speed up when they get to the cone because they allowed their pace to exceed what it should be prior to getting to the cone. My intent is that each week they learn what it takes to have something left when they get to that cone and hopefully that gives them an idea of how to pace. Each of those early steps truly matter and directly impact what happens once they hit that cone. When I talk with my clients I often talk about each run and how the run they are doing on Thursday is designed to prepare them for the run on Saturday and the run on Saturday is designed to prepare them for their next long run and so on and so on... Slow easy long runs keep your legs strong and ready for your next long easy run. Trying to treat your long runs as race prep only makes it difficult to further the next time out and that is defininitely not the goal. Thinking ahead and running accordingly is critical in a good training plan and that is why I like personalized plans and training because most plans aren't preparing people properly. The "Every step matters" approach will help every runner every time out no matter whether they are training for an event or just out for the pure enjoyment. Be mindful of your first 20 minutes and your final 20 will be far more enjoyable or faster if that is your goal! Well have a great Sunday and see you Wednesday! Mike