Untamed Runner

I mentioned some time ago that I signed up for the virtual London Marathon in early October. I have some moments of “what I was thinking” and others of excitement. I’m not keeping a scorecard of which feeling is in the lead.

I’m sure it’s a “duh” statement that preparing for a marathon can take a long time. When I signed up for a few in my late teens and early twenties, I knew what the training blueprint was in terms of numbers of weeks and miles and I knew my goal time. Beyond that, I was kind of winging it and though I finished them in decent times, it wasn’t until I ran one when I was twenty-six that I actually achieved a goal time. This was because I mapped out my mile-by-mile pace based on the course instead of adhering to the training plan and then running with a basic idea of what I needed to do. Nearly sixteen years later, I’ll make another attempt with additional thought put into it this time.

My weekly mileage has been at 30-35 for the past year or so. I’ll need to run more miles per week but given how hard I’ve been running recently, I’ll also need to learn to occasionally back off on pace. Training for shorter races can be intense on your legs because you’re running at higher speeds more frequently. While I am comfortable at a 7:15-7:30/mile pace, when I ran ten miles in the snow a few weeks ago and had to run slower, my pace was around 8:00/mile but my legs didn’t feel as thrashed when I was done. Again, maybe a “duh” statement but it was a good reminder that going a little easier may allow for the extra miles I’ll need. As I get closer to the formal start of training in early June, I’ll be working on different pacing so that it’s not quite as jarring of a transition.

Sometime before June, I’ll take a week off just to let my body have a rest. I’m due to get my second COVID vaccine shot in early May and since many people report symptoms afterwards, that seems like a logical time to stop running for a few days. If I have no symptoms, then I’m planning to rest anyway but if I don’t feel well, I’ve not lost any planned training time. In the meantime, I’ll start to wind my mileage down to the 25-30 range to ease up as I approach a more intense schedule.

Race pace preparation. This is the most difficult one. Because I’m comfortable in a 7:15-7:30/mile range, I would see that as a reasonable goal for 26.2 which would put me at 3:10-3:15 time. That being said, it’s been a very long time since I’ve done a full marathon and though I remember the pain, I’m sure that time has erased some of the vividness. At some point in the next couple of weeks, I’ll tackle 14-16 and see how my pace plays out. Whatever I can do there, I can probably (with training) replicate over 26.2, and maybe aim just a few seconds faster per mile.

In the meantime, I’ll start to ease into the preparation and training in the next couple of months, with a few time trials or maybe races sprinkled in to keep sharp.

I was going to do a brief (maybe two-part) history of the 5000M/5K race but following a couple of experiences this week, I’m detouring to a different subject. It may sound similar to a blog post this past fall but given that it revolves around the importance of consistency in racing, repetition seems okay.

I did another time trial this past weekend, a 3200M with an additional 18M marked off past the finish line to make a full two-mile. Based on my training, I figured that if I could match my times from last summer (11:54 for the 3200 and 11:59 for the 2-mile) I would be pleased. This would mean running just under 90 seconds per lap.

Mentally, I like to have a time cushion at the end of the race. Being stuck between a goal time and a pace you’re not sure you can hold isn’t much fun. Yet, my best times have usually occurred when I run a consistent pace. Where does the instinct come from to charge out too fast, even knowing it doesn’t work that well? It could be hope that the cushion comes early and we’ll feel good enough to hold the regular pace for the last stages. Or, maybe we’re hoping we’ll end up with the race of our lives and blow away our goal time. These are not wise ways of approaching the race and despite any desire to have extra seconds to work with in the last part of the race, consistency tends to work best.

As I’ve mentioned previously, the challenge of running the exact same pace throughout a race is that you start off feeling good, as you’re not going all-out, and you need need to stay patient. Following that, you then need to push harder and harder as you get further into it. Your body is getting tired and wants to slow down, so you counteract that. On Saturday, this was no different. The first lap seemed like a breeze but by lap three I didn’t think my pace was going to hold. I think I’m so used to the 5000M that when I cross 1600M, what saves me is that I fully realize I’m halfway done, not less than one-third. Past the halfway point, while I wouldn’t say I felt strong the thought of pushing was somewhat palatable and I charged on. My splits were 87/90/90/90/90/91/90/86 for an 11:54 3200M. I then crossed the two-mile at 11:59.

On Tuesday, I felt good and for my six mile run, I was cooking along at a 6:45 pace for the first two miles. Yet, though I felt I could hold the pace for a while, if not really start blasting down the trail, I held back just a little. My ego said I could run the pace all day; my brain knew better. At the turnaround, wear was starting to creep in. The last mile and a half was grueling and the final mile was 6:50, but the overall pace stayed at 6:47 and being patient at the beginning had paid off.

Two consistency lessons in four days and in both cases, consistency won. Again.

One enjoyable aspect of running is the constant tinkering with training methods and racing strategy. Even after years of running, there are still plenty of small changes to consider. While there are certain constants and while it’s important to find an overall plan that suits you, it’s also important to evaluate and adjust based on results and your style of running and preferences. I’ll use the 5K as an example.

For training plans, up to a certain race distance you’ll want to do a long run that’s triple your competition distance. For the 5K, that would mean a 9 to 10 mile run a couple of weeks before your race. There are also the middle distance runs to do and there’s speed work. This is where you can start working with the methods and training.

Some people may do a high number of 400 repeats, others may do 800s, and others may do medleys of those distances and longer ones. A couple of years ago, I went with 400s and 200s for my primary speed work yet I wasn’t getting as fast as I thought I should have. This surprised me since those had always formed the core of my speed training. I reflected on recent experiences of spots in races where I was struggling and also remembered that I had done more all-out longer runs in the past. These were either full 5Ks or I would spend the last segment of a longer run going hard. I switched to using these for speed work in training to better acclimate myself to racing. My times improved and yet, I’ll still be exploring different training strategies.

In a time trial recently, the course had several small dips and rises of 10-20M in length. In the past, I would charge these small rises. In this trial, I didn’t. My reasoning was that it didn’t boost my time significantly but even small uphill bursts at elevation can wear on you. My final time was about what I expected but I also felt better in the final half-mile, which is worth a lot. Even though steady pacing is ideal when going for a certain time, on a road or trail course, there will be different ways to achieve that.

In spite of my times going down over the past couple of years, I’ll still be trying out different techniques in training. If they don’t work, I’ll go back to what I was doing, or try something different. In races, I’ll try different tactics to see what may yield better times, or even a similar time but where I’m more in control of the pace. While there are many things that are steady in training, race prep, and racing, there should be constant evaluation and possible alterations to plans, even for a sport as “simple” as running.

For a third year, I’m a member of the Runners Roost Race Team. The team coordinator solicited feedback on whether current members would be interested in serving as captains. I indicated I was, wrote a small bit on my ideas for the team, and submitted it. That was last fall and I didn’t give it much thought until two weeks ago when it was announced that I would be co-captain of our local store’s team. Though I approach leadership roles with the knowledge that you really don’t know what will land in your lap, I think there are some things our team can do, internally and externally, to boost our own performance and further enhance the store’s presence in the community.

Around the time that I received this notice, I also was getting emails from the London Marathon advertising their virtual marathon on 3 October. Regular readers may recall that I entered the London lottery for the 2020 race and though I was disappointed in October of 2019 when I didn’t make it in, for obvious reasons that has turned out for the better. I’ve been a little skeptical about virtual races but once I was named as a captain, I figured this virtual marathon would be a way, albeit a difficult one, to cement my participation for the year, and perhaps have some of my teammates help out on the course. So, I signed up.

I get to choose the course and I’ve basically got one nailed down. There will be some elevation gain and given that we’re mile-high where we live, I’ll keep my time goals modest. Yet, there’s reasonable chance for a good time. My marathon personal best was set in Boulder and while that may have had something to do with more maturity and better pacing than my earlier attempts, it was one of my best races. Bonus points for this virtual race–the start line will be my driveway, which means no packing a bag for the race or having to get to the start line. In the event of inclement weather, like an early October snow or something else that’s not racing-conducive, I can run my neighborhood loop approximately 56 times. Bad for scenery, good for being able to switch out clothes and shoes if necessary.

I actually signed up for the race before giving it too much thought so I didn’t have a chance to give in to the second and third and fourth thoughts I’ve had since I clicked that payment button. And, I’m glad for that. Unless there’s a thick fog obscuring most views, what I am seeing will look nothing like London but I’m looking forward to it, especially if I’m able to have some friends join me along the course.

This coming year will still look different for the running world. Yet with a little creativity, we can keep supporting our local communities and those that are further away, try some things we haven’t done, and be ready to embrace a return to normalcy, even if some of our changes from this past year remain permanent.

My last post featured items that seem indestructible. Of course, you don’t know if you have one of these items unless it has lasted many years or been subjected to some sort of accidental trauma. Since it’s difficult to know items’ durability and assuming you want your running gear to last as long as possible there are easy, small things that can be done to extend its life. In one post I mentioned air-drying moisture-wicking technical clothing instead of putting it through the dryer.

Shoes can be a little tricky. They’re the most important item for a runner but they have the shortest life-span of the gear we use. Unlike pullovers or various hats, shoes must be used on every run regardless of temperature, condition, or distance. Most last 400-500 miles and there’s not much that can be done to extend that.

When running shoes still have life in them, they should be used exclusively for running. Additional steps and use wear them down faster. When I get a new pair of running shoes, I’ll eventually wear the prior pair for everyday use. However, before I do that I keep them to the side for several weeks. During that time, if the weather is rainy, muddy, or slushy I’ll use the last pair instead of the new ones. Running shoes are meant to get dirty and worn (and if you’re using trail shoes on trails, that’s a different story), but keeping them from getting soaked and trashed in the first few weeks may extend their life just a little. While they’re made of tough materials, subjecting them to extreme conditions from the get-go may shorten their life a little. If you can avoid that, the extra miles you gain may not be significant with one pair of shoes but over time, it can add up.

World marathon records and new 100M records grab our headlines, and deservedly so. These are remarkable accomplishments that deserve to be celebrated, as do the people who achieve them. And there are other kinds of accomplishments that will also draw my admiration.

Some time ago I read about a runner’s pursuit of going sub-four minutes at the mile and the number of years that he continued to work towards that goal. Unfortunately, I did not keep a copy of or link to the article. The short of it was that this runner decided in his mid-teens that he wanted a 3:59 (or better) at the mile distance. He was talented enough that it wasn’t a completely outrageous goal, but the odds weren’t heavily in his favor, either. If I remember correctly, he was twenty-eight when he finally broke the four minute barrier and it was 3:59 and change; no room to spare.

Besides the act of running a mile in under four minutes, there are a couple of things that impressed me with this person’s persistent pursuit. He would likely have been an amateur runner the whole time. Sub-four in the mile is blazing fast, but it’s nowhere near what you need to run at a professional level. Everything he did to maximize his potential would have been on his own time and his own dime.

There are open mile races out there, but they are not nearly as prevalent as 5Ks, half-marathons, or other popular distances. If you want a ratified, sub-four minute mile, you’ll need to be in an event on a track. Even if you want to be on a USATF-certified course for a more popular distance, there are plenty more events that allow you to have “live practice” so to speak, even if the course is slightly short or long of the posted distance. Some open miles out there are straight shots down long streets, or on airport runways, or downhill. Getting in competitive preparation on a track would be more limited.

Fourteen years or so in pursuit of a singular time goal requires extraordinary patience, especially given that he would have been within a few seconds on multiple attempts leading up to the final one. Knowing that you’re that close but realizing what a nearly insurmountable hurdle that is would have been frustrating. It may be that he did run occasional 5Ks or 10Ks on the road to mix things up, but I’m sure the temptation to move up in distance could have been strong, and yet he kept his focus on the sub-four.

There was no money in it and no real glory. Among runners, being a sub-four person carries a certain distinction but you would really need to be in it for your own gratification. I sat back from that article impressed. And, I also learned to keep my ears open. Watching the Ineos 1:59 Challenge or Cheptegei smash the 5000M world record is thrilling. And, there are other similarly thrilling stories out there that capture the perseverance and triumph of a determined runner.

We’re entering that time of year when training becomes more difficult. Though the holidays are winding down and schedules may ease a bit, even for the most dedicated of runners there are unyielding foes for the next several months: the effects of winter weather. With gym capacities currently reduced, running on an indoor track or treadmill may be more difficult, and possibly not advisable. Yet, getting outside in poor conditions isn’t impossible and even if you own a treadmill, there may be more opportunities to run outside than would seem apparent at first.

Oddly, the first day of a snowstorm can provide the best snow to run in. Though it is slippery and it requires caution to run, the accumulating powder is far better than what you can get into on the days following the storms. If we have a snow heading our way, I’m definitely planning to get out on that first day.

Once the snow has been on the ground for a while, it gets packed down and much more slippery. The foot traffic has not compacted it evenly and some patches will melt more quickly than others, making for a bumpy and potentially uncomfortable run. There are methods to avoid this. If the weather has warmed a bit and some snow has melted, consider areas near your home that are well exposed to the sun and are likely to have cleared more. These may provide good routes while you wait for the shadier areas to melt and dry off. (Hint: for those of us in the northern hemisphere, the south-facing sidewalks that are unobstructed by trees and sidewalks are the ones where this occurs the fastest.)

If the snowpack is thick and/or there’s ice and it’s not going away, a good pair of YakTrax or other traction devices can keep you upright. They’re not the most comfortable items to wear and they’re not built for speed, but compared against a broken limb, these side effects are well worth it. If you’re dealing with solid ice, it may be best to consider a day off. It’s an unforgiving surface.

Flexibility in your training schedule is also a way around the snow and ice. For example, if you’re planning a long run on a Sunday but the forecast is for snow, then consider trading out your Sunday and Saturday runs. It may also be that the overall schedule has to get adjusted. If it’s an excessively snowy, icy winter then extensive speedwork and training miles may not pan out exactly the way you want. You can still get out there, but making slight adjustments may be necessary.

Though there may be times to avoid running outside, such as when there’s solid ice, if there is a little snow or if the surfaces are starting to ease a bit in terms of being slippery, I find it beneficial to run on them. It can take a little more focus and speed adjustment, but it acclimates your body and mind to a different set of running circumstances. From a pragmatic standpoint, if you’re planning to do a few races this prepares you for a condition that can show up on race day, even in the late fall or early spring. From a comparison standpoint, it can allow you to appreciate the sunny, seventy degree days that will follow in the spring and summer. And, there can be a lot of enjoyment. One of my favorite winter runs of the past several years came during a snowstorm when a couple of friends and I hit the local trails. Set just a short distance away from the city, it was far enough to provide a quiet, serene escape for an evening.

Running and training in winter provides challenges. It’s the reason I wouldn’t pick an early spring race to peak for a certain goal time because who knows whether the training schedule will hold. Yet, with a little planning ahead and flexibility, it’s still possible to stay out there and moving.

In the spirit of the fact that December is a busy month, this post will be short.

For past holiday seasons, I’ve listed tips on ways to keep up running routines. Schedules get jam-packed with events and parties and squeezing in time for miles may be more difficult. Since there will probably be fewer events occurring this year, perhaps maintaining running (or other fitness routines) will be easier.

However, if the holidays or end of year work schedules are still dominating your calendar and you’re feeling stressed about fitting in a run, here are a couple of suggestions. The key with these is to plan ahead for them so that they are your revised running training plan, as opposed to falling short of your usual goals.

Maybe it’s sensible to cut your weekly mileage by a bit through the season. While frustrating, it’s also better than cutting out running completely. Or, if you’re going out three to five times per week, perhaps aim for three until early January. While it’s frustrating to not stay at your usual level, setting a temporary different standard allows you to maintain your fitness and to have a more manageable goal. Either way, when January comes you can ramp up the training again and also run with the confidence of having maintained a running schedule.

Enjoy the countdown to 2021.

GPS watches have gained in popularity for several years now, to the point where I’m pretty sure I was in the minority with my “regular” watch at my local run club. When I first saw GPS watches in the early 2000s, they were brick-sized machines worn on the wrist, or they were a regular-sized watch that took their signal from a large armband which was worn on the upper bicep. Since that time, the designs evolved considerably and they now have the appearance and size of a standard watch. When running with people who use them, it was useful to have distance measurements and to know our overall pace when they called these numbers out. Still, I resisted buying one. My main objection was in wondering whether it would help with my running, and I wasn’t convinced that it would make a substantial difference.

I used Google maps to chart courses and if I was on an unknown route or travelling, I just went by time. My standard training pace is around 7:15-7:30 per mile so I went with 8:00 per mile, figuring that if I was going slow, I would be on target and if I was at my average speed, the extra mileage wouldn’t hurt me.

While it may seem a bit contradictory to be focused on the precision of time and splits in races while then sometimes going with not-so-accurate ways to measure my running distances, I enjoyed the balance. Having a more casual approach to distance measurement was a way to enjoy the freedom of the run without being overly concerned with data. And, my race times were within what I was expecting based on my mileage and speedwork. In other words, the lack of data was not hurting my running in a significant way.

When I’ve run new routes during the pandemic, I wanted to mix things up so I would take random turns or new neighborhood loops mid-run. I used my 8:00 per mile method of measurement and assumed I was logging more miles. When I went on a “six mile” out-and-back run with some friends of mine, well before my usual turnaround point, one of them said, “We’re at three miles.” We turned around and I’m assuming that my past six mile runs on that route had really been closer to seven. While I didn’t mind the extra mileage, this did spark my curiosity on how far I was actually running and whether knowing that in more detail would be beneficial. For example, if my race week mileage was getting a little stretched, maybe that was causing me to lose a few seconds on race day. Not a big deal but like any runner, I want the best time possible. I wouldn’t say I was consciously inching towards acquiring a GPS watch but something in my subconscious must have been pushing me in that direction to where I hit a breaking point and picked one up.

What got me to that point? During a time trial this past summer, I learned that not only could you get your average pace over the total distance of the run, the watch would tell you how fast you were going at that moment. When I went out too fast during the trial, the watch that one of my friends was wearing showed our pace and I was able to back off to the pre-planned speed. Having a good feel for in-run pace can be challenging and being able to see it finally sold me on the idea that the watch’s features would benefit my running and not just be extra data to have on hand.

Besides showing current pace, the watch does allow for some fun and freedom. During my first week with it, I went on two new routes and took random turns and loops, being able to count on the watch to track it without worrying about the number of minutes run, especially if I was changing my pace to observe new direction possibilities. On routes where I know the distance, it’s beneficial to see the pace and the smaller distance increments I’ve covered.

The watch may not allow me to drop minutes off of my 5K time but it will allow me to explore new routes and know what my total mileage is. I’ll have a better sense of how fast (or slow) I’m going in-run as opposed to getting that data at mile-markers or other landmarks. It may not completely transform me as a runner (nor would I want it to) but it will help nudge me into having a little more knowledge, and thus increase my chances of better results, even if they are small improvements.