Treadmill, maybe I love you

Well, it's the 2nd day on the treadmill but it was a blessing to have it available. This morning it was -9F (-36F wind chill) so there was no question that the only way I was running was on the treadmill. Learning from yesterday, I set the treadmill at 1% incline and completed a quick 5 mile run. It felt good and I was all caught up on my sports via ESPN.

I've decided I better find a few ways to make the treadmill work and it's feeling better. Now that I've figured I always need to have the treadmill at an incline, it feels totally different.

HHH

Back to the Treadmill

Yes, you know I'm not a fan of the treadmill, but when it's -9F wind chill outside and you have a hard interval training run, there's no other alternative than to stay inside a tough it out on the treadmill. I had someone send me an article on whether treadmills will make you crazy and it said that treadmills can make you tougher mentally. So I convinced myself of that and used it as a challenge and I finished a good/hard 40 minute interval run increasing the grade .5% every 4 minutes.

I find running on the treadmill with a grade is much more tolerable than running on level grade.

HHH

4.5 Mile Winter Snow Race

Just finished a 4.5 mile race in snow and ice. I used my Mizuno Wave Universe 3 racing flats with Yak coil springs underneath. It was my first time using the Yak's and they were great. They are very thin and did not disrupt my form or technique.

My unofficial time was 30:40, 6:49 pace. I'm pretty happy with that time/pace considering the conditions. I'm completely sold on the Mizuno racing flats. They are great and have performed well in all weather and terrain.

HHH

Great Lunch Run

I'm not a big fan of running at lunch as I generally run very early in the morning. But, this morning it was -7F wind chill so I decided to "chill" and wait until lunch as the temperature rose to a very warm 28F :). It was a smart decision as most of the ice on the road melted by then so I could knock off a good 8 mile run in 1 hr.

I'm gearing up for a 4.5 mile race this Sunday so I'll take tomorrow off and relax.

HHH

Racing Flats Defeat VFFs

Let me start off by saying I'm a big fan of the Vibram Five Fingers models but they need to specifically focus on the running community to develop models for all weather conditions and terrains. If not, they are missing a niche group of folks like myself that live in colder weather regions and can't wear VFFs due to cold weather . . . your toes freeze very quickly. In the alternative, they could develop some type of heated sock.

With that said, I found my perfect running shoe in the Mizuno Wave Universe 3. They are the worlds lightest racing flat (3.6 oz.) . I wore them today with temperatures at 8F (-1F wind chill) in 1-3 inches of snow and they were great. I was even able to add a foot warmer sole which was very thin and did not impact my form or technique. I have to say that Mizuno has done a great job developing such a minimalist shoe. Every time I put the shoe in some one's hand, they can't believe how light this shoe is as it feels like paper. It also provides considerable ground feel and is as close to the VFF experience as I've been able to find.

This will also reduce my barefoot running as I don't see the need to run barefoot when I'm running injury free in my racing flats. I know there are those that truly believe in barefoot running and, at a minimum, I believe it's a good training aid but it's just not practical to run 100% barefoot for many folks, for many reasons. For those that can't run barefoot, for whatever reason, the good news is all the other potential footwear that is available and I'll not add the Mizuno racing flats.

HHH

Not a Treadmill Fan

The weather forced me to stay inside . . . snow, ice and very cold. I'm not a treadmill fan. In fact, I dislike them but I managed to do a very short maintenance run of 35 minutes. I sure hope I can run outside tomorrow. It's the "ice" that keeps me inside otherwise I'll deal with the other elements.

HHH

I'm Starting to Feel Like a Runner

After nearly 3 years of dedicated, consistent and regular running (6 days per week for the last 3 years), for the first time, I'm starting to feel like a real runner. Now, I don't know how to define "real" for anyone other than myself but I'm starting to feel like everything is coming together. My form and technique is starting to feel pretty good and my injuries are starting to disappear. I'm starting to float/glide when I run, or at least it feels that way. I'm starting to regularly hit times/paces I never thought I could hit 1-2 years ago.

I started running 3 years ago at age 37 and I would run in the 8-9 min. per mile range. Now, I comfortably run in the 6:15 min. per mile range and can take it to the 5:45 min. pace mile range when I decide to kick in another gear. Of course, this is by no means any type of elite level but for having only been running for 3 years, I'm pretty happy.

I know a big reason for this improvement is working with a running coach and having a weekly running schedule that has meaning. What I mean by "meaning" is that each run has a purpose. For the first time since I started running, I've added weekly speed work with interval and tempo training. I'm activating my fast twitch muscles for the first time. Funny thing is I'm running less miles but because I'm running smarter with purpose, I'm stronger, faster and becoming a better runner.

I use to run 60 miles per week and now I'm down to 40 mile per week and I'm a better runner. I guess, as the late Dr. George Sheehan said, Intensity is more important than Frequency and Duration. This is not to say that Frequency and Duration are not important but its the Intensity training through intervals and tempo runs that have improved my performance including my long runs. I guess Endurance and Duration is interesting because if I can cover the same distance in half the time, I don't necessarily need the same Endurance.

Lastly, my form and technique improves as I increase pace. Some of that is obvious in that cadence increases but it's more than that. All the components improve as my pace increases.

As I look back, I may have attacked this whole running this wrong. I tried to only work on running for as long as I could and become a pure endurance runner instead of working on and mastering short distances then increase duration and endurance. I guess this is why the elite marathons start as 5k and 10k specialists.

HHH

My Epiphany

I've been readying Dr. George Sheehan's articles for many months. I was turned on to him through a book by Jim Fixx. I won't go much into Dr. Sheehan's background as I'm sure some of you know of him. If not, you may want to look him up.

Long story short, he was a cardiologist who was an avid runner. He ran in high school, then stopped and didn't pick it up again until his mid 40's, then, five years later ran a 4:47 mile, which was the world's first sub five minute time by a 50 yr. old. He was not a fan of doctors or the entire profession as it related to runners and thought the profession did a major disservice to runners as it failed to understand how to deal and treat runners . . . this is probably why I like him. He professed that runner's know their bodies better than any doctor.

In any event, he has some of the most thoughtful writings and analysis of running and runners. Here is his website:http://www.georgesheehan.com/ for those that may be interested . . . click of "essays" and read a few . . . he also has several books including a New York Times best seller.

A few of his slogans/sayings are great including the following:

"Listen to your body"

"We (runners) are each an experiment of one"

"Soon after I started running and began having injuries, I made an important discovery: Running does not cause injuries. Some people run a lifetime without injury. Every one of my injuries had its roots in a structural weakness I was born with, a postural weakness I developed through training, or other stresses due to shoes and terrain. Once the problem was corrected, I was assured of pain free running." He was not comparing shod vs. unshod in his references to "shoes" but went on to say you must find "your" perfect shoe which may be "no shoe."

When doing research on the impacts and correlation of intensity, frequency and duration of running, he said, "These researchers established that frequency had the least effect on running performance. Duration became a factor only after it was reduced by two-thirds. This is not to say that frequency and duration are unimportant, but it points out the high intensity training, such as interval training and races, is the key to getting the most out of your ability."

Lastly, and what hit me the most was his article on "Each of us is an expert in the self." When talking about the advice provided by folks, he said, "Advice pours out of the radio. It fills the newspapers. It is the best selling staple of every bookstore. And to what avail? How much of this good advice is good for the individual? If good, how much is followed? If followed, how much does it change a person's life? The answer to all three questions is very little. Virtual cannot be taught. Experience must be experienced. Not one can be quite sure whose life is a success and whose is not. There comes a time when you must be your own teacher, your own coach, your own clergyman."

In closing, I'm going to follow something he went on say when posting on my site and as I speak to others about running and my experiences:

"Do not tell me what to do, tell me what you do. Do not tell me what is good for me, but tell me what is good for you. If, at the same time, you reveal the you in me, if you become a mirror of my inner self, then you have made a listener and a friend."

I'll continue to share what is good for me, what works for me, and what is good for me. But I'll stop there. I running basically injury free and I want everyone to run injury free but all of us should be careful in suggesting what works for us individually, will work for others . . . it might or it might not. The receiver of the information will be the ultimate decider.

On my long run yesterday, this popped into my mind, "The more I learn about me and my running, the less I know about you and your running."

HHH

Shoe Search is Over

It was my final test for my Mizuno racing flats. I tackled the historical Spanish Peaks and Cuchara mountain range at 8,500 ft. - 9,000 ft., over rocky and tough terrain (sharp rocks, etc.). The setting was perfect . . . 28F degrees, foggy, early morning, all dirt roads, and killer hills. One of those spiritual and awe inspiring runs. To give you a sense of where I was running, check these pics:

http://www.capturecolorado.com/

http://www.sangres.com/mountains/spanpks/gallery1.htm

http://www.pbase.com/image/48143424

http://travel.webshots.com/photo/2618513840043636321QsfytG

I've tried my VFFs on this terrain a few months ago and the Treks did pretty well although they can't hold up in the colder weather. This is why I had to find something else, which lead me to the 3.6 oz. Mizuno racing flats. The Mizuno's did awesome as I could feel all the rocks (even the ones that hurt a bit), terrain and ground (a very similar ground feel to the Treks).

I headed out on a 14 mile run and tackled all the most difficult mountain hills. Not only did my racing flats hold up great but I completed my easy long run at a PR pace for this terrain and elevation. These are definitely my footwear of choice and will replace my VFFs. I never thought I'd say that as I really like my VFFs but I get the same ground feel and the ability to use the racing flats in cold weather (I also don't have to switch back and forth between footwear, which I hate). This definitely was validation for me that you can run injury free in shods (at least some racing flats) and maintain the same form, technique, and cadence.

It seems like things are coming together as I enter my 3rd year of consistent daily/weekly/yearly running as my injuries have gone away (I was told by an elite runner that this would be the case but I didn't believe it initially). It makes me think about a quote from Jim Fixx:

"During my first two or three years of running, I suffered a lot of injuries. Then, mysteriously, the pain went away. Today, nearly a decade later, it is only infrequently that I feel even the faintest twinge of discomfort, and then a good run cures it. A beginning runner has to remodel his/her whole body. It can't be done overnight."

HHH

I'm Addicted

I must eat, sleep and run. I'm addicted to running.

HHH

Diggin' the New Running Schedule

I have a new weekly running schedule that incorporates intervals, tempo and long runs with a series of easy runs. One interval, tempo and long run per week plus 3 easy runs for 6 days of running each week.

The interval and tempo and hard runs but it's learning to make sure the easy runs are "easy" that is the challenge and the major benefit. The easy runs are essentially recovery runs and allow the body to recover while also maintaining good fitness and saving the energy needed for the 3 meaningful runs: interval, tempo and long run.

It's the speed work with the intervals and tempo runs that enable you to increase your pace for races and longer runs. Without speed work your fast twitch muscles go to sleep and you will not be able to effectively call upon them when you want to pick up the pace. Speed work also helps with your breathing and oxygen intake.

The new schedule is hard but I'm already seeing the benefits as my pace, stride and form are all improving as a result.

HHH

Your Arms are Weapons

After a training session with my running coach, I've learned a valuable lesson. Your arms are weapons and can be used to control your pace and maintain balance. I was not using my arms efficiently which also caused issues on downhill running. The first time I concentrated on my arms, the experience was amazing. I'm breathing better and I can control my pace much better, especially downhill. It is also enabling me to maintain a high cadence whether I'm warming up, at a comfortable pace or sprinting.

I now understand better how the elite runners utilize their arms. It may sound like a small tweak but it's a major improvement. Find a runner of similar height to you and study their arm positioning and movement. Then, experiment and find where you can improve.

HHH

Hill Tempos Kicked My Butt

Finished a tempo session this morning, all on hills and it kicked my butt. I'm still sore hours later. It included a 20 minute warm-up, four 5 minute sprints, and 20 min. warm down. The sprints were brutal as my goal was to average about a 6:00 min. pace and I ended up more in the 6:30 minute pace but given that I don't do a lot of hill training, I was happy. Plus, 1 yr. ago it was rare for me to consistently run below a 7 min. pace and now I commonly run in the 6:00 min. pace range and every now and then, dip into the 5:0o min. range.

With my new training schedule, I'm getting stronger and faster. This is the best I've felt in my running career (albeit, only 2.5 years). I'm diggin' it.

HHH

Getting Stronger

Since I'm focusing on middle distance running through 2010, I've had to incorporate more speed work and weight lifting. As expected, I'm getting stronger and gaining weight and, getting much faster. This is a great change of pace from the endurance running I was doing. Reducing my miles from 60-70 to 30-40 was been great and my body is responding very positively.

Who knows, I may stay with this.

HHH

Shambala

How does your light shine in the halls of Shambala?

I think I was running, as fast as I can this morning, straight for Shambala. Not sure if I got there, and if I did, whether they would let me in, but I was in the right direction. I was flying (for me) running one of my fastest paces and I felt like I was floating on air at times. A hard tempo run . . . just awesome.

It's just amazing how you can run all the pressures, problems and pains right out of your body.

HHH