I have the Long Branch Half-Marathon coming up on April 30th. I last ran it three years ago in 1:35 and change, but in-between have suffered a torn meniscus in my right knee and subsequent arthritis in both.
The past two years, I got injured in other areas with a lot of interval work on the treadmill, and couldn't run Long Branch at all. This year, I've trained more sensibly and age-appropriately, and have put in 30-plus miles per week since the start of the year without a setback.
I've used my Jack Daniels' Running Formula VDOT Calculator to figure out most of training paces. Since my last 5-K in October was a 22:20, my "easy" runs outdoors are supposed to be at 9:37 mile pace, and with all the hills in the Watchung Mountains here, (plus my usual 10 lbs. of winter clothing!) that's about what it's been coming out to.
Most of my treadmill runs have been at "marathon pace," which is 8:15 per mile mile, or 7.3 on the treadmill. For variety of mind and body, I change either the grade or the speed every quarter-mile, and most of the runs start out at about 7.0 on the treadmill (8:34 mile pace) and peak out at about 8.1 (7:24 per mile). The slower paces, I trey to keep at a higher grade (2 or 3%), which feels about the same, effort-wise, as the faster paces at grade 1.
I've limited my speed work to once a week this year because of my recent injury history. Usually, I've been doing mile repeats on the treadmill in around 7:30 per mile pace (8.0 on the treadmill). Typically, I'll do five, with a warm-up mile before, and quarter-mile walk/jog in-between. My heart rate generally will reach the low 150's by the end, which is about 90% of my max at age 58.
All of this science projects out to a 1:44 half-marathon, which also can vary on weather, mental preparedness that day, proper pacing, and if I remember to take my Aleve that morning!
I'll be motivated by the thought of a "Farmer's Breakfast" at the Four Seasons Diner in Eatontown afterward: pancakes (butter and syrup), eggs, and let's make it scrapple on the side!
Thursday, April 13, 2017
Friday, April 7, 2017
Stretching and Running: Is it Necessary?
Fitness is like politics in this sense: for every fact there is an "alternative fact." Since I began running over 40 years ago, "better flexibility leads to better running" was accepted as truth. Now there is a train of thought that says the opposite is true!
I first read about this in Runner's World a few years back, when they did a feature on people who ignored or defied the accepted norms about running and still, somehow, succeeded.
One of the people featured was a college cross-country coach from the Midwest who was running sub 2:20 marathons, and didn't believe in stretching at all. When he followed a typical protocol of stretching before runs, he was often injured. When he stopped it, out of laziness, initially, he stopped getting hurt! His own runners have the option of stretching on their own if they like, but it is not incorporated into their practices.
There is more and more research coming out supporting the "anti-flexibility" school of thought. A recent article in the Washington Post by Amanda Loudin cited some of it.
Steve Magness, a national level runner, coach at the University of Houston and author of the "Science of Running" says that "if you are too flexible, you are a less efficient runner."
Magness explains that human's muscles and tendons are designed like springs, and the springs release energy and propel us forward during a run. If the springs aren't tight enough, they can't do their job properly.
A 2010 study at Nebraska Wesleyan University of eight distance runners (admittedly, a small sample) found that the runners with less flexibility had more elastic energy storage in their muscles and had greater oxygen efficiency when running. Simply put, the "tight" runners were able get more out of each stride at a lower level of exertion.
Physical therapist Gene Shirokobrod was also interviewed in the Post article. He felt that runners should focus more on strength and balance training, and less on advanced flexibility movements. Ankle mobility (balancing on a Bosu ball or disk), glute and core strength (think forward, side and reverse planks), and hip extension (for example, floor double and single leg bridges) were more important, in his opinion..
I've strength trained through my life, and do feel it helps with my running. I've gotten more and more into balance training through the years, as training techniques have evolved, and I've gotten older and realize it is important, in many different respects. I've never been much for stretching before running, except for races, because, basically, I'm just anxious to get out the door. As far as afterward, I feel prone stretching with bands and myofascial release on the foam roller has been beneficial in keeping me (pretty much) healthy in late middle-age.
My own personal opinion is that dynamic stretching before a run is beneficial, as are static stretches after. I wouldn't miss a run for a stretching session, however, and it probably can be overdone.
Every runner is different, of course, and needs change throughout a training lifetime. Things you were able to get away with when you were 25, you might not be able to at 55. If you feel stretching helps you and your perception is that it's keeping you healthy to run, by all means keep doing it. If stretching is a time-consuming drag, your probably not doing it correctly, anyway, and just go easy your first few minutes to warm up your muscles. Find out what works for you, and adjust accordingly!
I first read about this in Runner's World a few years back, when they did a feature on people who ignored or defied the accepted norms about running and still, somehow, succeeded.
One of the people featured was a college cross-country coach from the Midwest who was running sub 2:20 marathons, and didn't believe in stretching at all. When he followed a typical protocol of stretching before runs, he was often injured. When he stopped it, out of laziness, initially, he stopped getting hurt! His own runners have the option of stretching on their own if they like, but it is not incorporated into their practices.
There is more and more research coming out supporting the "anti-flexibility" school of thought. A recent article in the Washington Post by Amanda Loudin cited some of it.
Steve Magness, a national level runner, coach at the University of Houston and author of the "Science of Running" says that "if you are too flexible, you are a less efficient runner."
Magness explains that human's muscles and tendons are designed like springs, and the springs release energy and propel us forward during a run. If the springs aren't tight enough, they can't do their job properly.
A 2010 study at Nebraska Wesleyan University of eight distance runners (admittedly, a small sample) found that the runners with less flexibility had more elastic energy storage in their muscles and had greater oxygen efficiency when running. Simply put, the "tight" runners were able get more out of each stride at a lower level of exertion.
Physical therapist Gene Shirokobrod was also interviewed in the Post article. He felt that runners should focus more on strength and balance training, and less on advanced flexibility movements. Ankle mobility (balancing on a Bosu ball or disk), glute and core strength (think forward, side and reverse planks), and hip extension (for example, floor double and single leg bridges) were more important, in his opinion..
I've strength trained through my life, and do feel it helps with my running. I've gotten more and more into balance training through the years, as training techniques have evolved, and I've gotten older and realize it is important, in many different respects. I've never been much for stretching before running, except for races, because, basically, I'm just anxious to get out the door. As far as afterward, I feel prone stretching with bands and myofascial release on the foam roller has been beneficial in keeping me (pretty much) healthy in late middle-age.
My own personal opinion is that dynamic stretching before a run is beneficial, as are static stretches after. I wouldn't miss a run for a stretching session, however, and it probably can be overdone.
Every runner is different, of course, and needs change throughout a training lifetime. Things you were able to get away with when you were 25, you might not be able to at 55. If you feel stretching helps you and your perception is that it's keeping you healthy to run, by all means keep doing it. If stretching is a time-consuming drag, your probably not doing it correctly, anyway, and just go easy your first few minutes to warm up your muscles. Find out what works for you, and adjust accordingly!
Thursday, March 30, 2017
Cardio and Donuts
If I had to choose my favorite "junk food" snack, it would definitely be donuts. Dunkin' Donuts (toasted coconut or butternut) are my favorites, although the Krispy Creme glazed or chocolate frosted are excellent as well. At home, can't beat the Entemann's crumb!
I don't indulge too often, but it's a tradition in our house that before every snowstorm, I stop at a Dunkin' on the way home and pick up a half-dozen to fortify me and my son through a day's worth of shoveling. My first marathon, the Jersey Shore in 1978, was held in December, in Asbury Park. My parents came down with a few dozen Dunkin Donuts and hot coffee for me and my friends. I must have had six that day!
I was pleasantly surprised to find a tribute to the donut in the March edition of Bicycling Magazine. The article, authored by Bettina Makalintal, detailed the best donut choices for cyclist, most of which can be applied to any other long-distance competitors.
The cake donut was deemed the best choice, pre-ride. More dense then the yeasted donut, it supplies more carbohydrates to fuel a long ride. The old-fashioned was the best to bring along for a mid-ride snack, as it's sturdy exterior makes it less likely to break apart in a backpack.
The glazed is the best for a "donut derby", which involves a lot of miles intertwined with a good deal of gluttony at various donut stops. The glazed donut is airy and not too sugar coated, which allows you more room for greater consumption.
The maple-bacon is tops, post-ride, as the protein in the bacon topping will help with muscle repair. And the venerable Boston cream is considered number one as a ultra-long ride or run reward, with the high-fat filling sure to replenish lost calories.
The article listed a number of locally-owned "bike friendly" donut shops across America, most owned by avid cyclists. The Northeast was represented by Gypsy Donut in Nyack, N.Y., and PVDONUT in Providence, R.I.
There's also a listing of the favorite donut rides across the USA. The East Coast features the Lehigh Wheelmen Association Donut Derby in Trexlertown, Pa. It involves 36-miles on the road, with several stops in which each competitor stuffs down as many donuts as possible in three minutes. The 2016 winner, Yasir Salem, a competitive cyclist and eater, downed 58 donuts in the competition!
I don't indulge too often, but it's a tradition in our house that before every snowstorm, I stop at a Dunkin' on the way home and pick up a half-dozen to fortify me and my son through a day's worth of shoveling. My first marathon, the Jersey Shore in 1978, was held in December, in Asbury Park. My parents came down with a few dozen Dunkin Donuts and hot coffee for me and my friends. I must have had six that day!
I was pleasantly surprised to find a tribute to the donut in the March edition of Bicycling Magazine. The article, authored by Bettina Makalintal, detailed the best donut choices for cyclist, most of which can be applied to any other long-distance competitors.
The cake donut was deemed the best choice, pre-ride. More dense then the yeasted donut, it supplies more carbohydrates to fuel a long ride. The old-fashioned was the best to bring along for a mid-ride snack, as it's sturdy exterior makes it less likely to break apart in a backpack.
The glazed is the best for a "donut derby", which involves a lot of miles intertwined with a good deal of gluttony at various donut stops. The glazed donut is airy and not too sugar coated, which allows you more room for greater consumption.
The maple-bacon is tops, post-ride, as the protein in the bacon topping will help with muscle repair. And the venerable Boston cream is considered number one as a ultra-long ride or run reward, with the high-fat filling sure to replenish lost calories.
The article listed a number of locally-owned "bike friendly" donut shops across America, most owned by avid cyclists. The Northeast was represented by Gypsy Donut in Nyack, N.Y., and PVDONUT in Providence, R.I.
There's also a listing of the favorite donut rides across the USA. The East Coast features the Lehigh Wheelmen Association Donut Derby in Trexlertown, Pa. It involves 36-miles on the road, with several stops in which each competitor stuffs down as many donuts as possible in three minutes. The 2016 winner, Yasir Salem, a competitive cyclist and eater, downed 58 donuts in the competition!
Wednesday, March 8, 2017
NASCAR Fitness Techniques
The NASCAR season started two weeks back, with the Daytona 500. Most people consider auto racing more of a skill than a sport, per se, bu the drivers and pit crew are much more athletic than in decades past.
Recently retired Carl Edwards attacked the weighs very seriously, and had a physique good enough to merit coverage in Muscle & Fitness. Multi-year champion Jimmy Johnson is an avid cyclist (routinely knocking out 50-mile rides), and has competed in sprint triathlons and half-marathons. Kasey Kahne, Johnson's teammate at Hendrick Motorsports, is also a runner, and has broken 1:30 for the half-marathon distance.
As far as the pit crews, in the old days, the jobs of tire changers , "gas can men," and the like the were filled by the mechanics who worked in the garage all week. In 1992, Jeff Gordon's team at Hendrick, "The Rainbow Warriors," realized that the athletic prowess of pit crew members can make the difference of a couple of seconds with each stop, depending on how fast they can jump over the wall, approach the car, get on and off the pavement, and back off the track. That can easily be the difference in winning or losing the race.
Hendrick made the pit crew separate from the craftsmen in the garage, and concentrated on fitness training for the people on the front lines on race day. They erected a state-of-the art 5000-foot facility
for conditioning, and outdoor practice areas where the crew can simulate the activities needed on race day. As far as the make-up of the crew members, beer bellies were out, lean ex-college athletes were in. Professional strength coaches were hired to supervise it all, and conditioning includes things not typically associated with NASCAR, like water training, and, yes, yoga!
Training is periodized through the year, with many "quick feet" type agility drills, plyometrics, and heat training drills to make sure the crew has the endurance for 14-hour Sundays in the middle of summer, in spacesuit-like uniforms, on sweltering pavement..
While Hendrick Motorsports was the first to recognize this approach, all the teams do it now, to complement the research, technology, mechanical prowess, driver skill, and luck that it takes to win at the sport's highest level.
My son and I attend a race every year, and love the spectacle of NASCAR racing. While it once was proudly "retro," it is now thoroughly modern in it's training techniques and approaches. There are athletes behind the wheel, and certainly behind the pit walls!
Recently retired Carl Edwards attacked the weighs very seriously, and had a physique good enough to merit coverage in Muscle & Fitness. Multi-year champion Jimmy Johnson is an avid cyclist (routinely knocking out 50-mile rides), and has competed in sprint triathlons and half-marathons. Kasey Kahne, Johnson's teammate at Hendrick Motorsports, is also a runner, and has broken 1:30 for the half-marathon distance.
As far as the pit crews, in the old days, the jobs of tire changers , "gas can men," and the like the were filled by the mechanics who worked in the garage all week. In 1992, Jeff Gordon's team at Hendrick, "The Rainbow Warriors," realized that the athletic prowess of pit crew members can make the difference of a couple of seconds with each stop, depending on how fast they can jump over the wall, approach the car, get on and off the pavement, and back off the track. That can easily be the difference in winning or losing the race.
Hendrick made the pit crew separate from the craftsmen in the garage, and concentrated on fitness training for the people on the front lines on race day. They erected a state-of-the art 5000-foot facility
for conditioning, and outdoor practice areas where the crew can simulate the activities needed on race day. As far as the make-up of the crew members, beer bellies were out, lean ex-college athletes were in. Professional strength coaches were hired to supervise it all, and conditioning includes things not typically associated with NASCAR, like water training, and, yes, yoga!
Training is periodized through the year, with many "quick feet" type agility drills, plyometrics, and heat training drills to make sure the crew has the endurance for 14-hour Sundays in the middle of summer, in spacesuit-like uniforms, on sweltering pavement..
While Hendrick Motorsports was the first to recognize this approach, all the teams do it now, to complement the research, technology, mechanical prowess, driver skill, and luck that it takes to win at the sport's highest level.
My son and I attend a race every year, and love the spectacle of NASCAR racing. While it once was proudly "retro," it is now thoroughly modern in it's training techniques and approaches. There are athletes behind the wheel, and certainly behind the pit walls!
Wednesday, March 1, 2017
NYC Fitness Mania 2017
Each February, I attend a fitness convention sponsored by SCW, the organization in which I'm certified for Personal Training. Besides getting the pre-requisite CEC's to keep my education current; the main benefit is to see the current trends in the industry, try different workouts, listen to experts, and interact with others in the field. It was held in New York this year.
This year, my classes included Bodyweight Training (perfect for outdoor workouts in a park!); Strength Training for Longevity & Vitality; and suspension rope training (think - modified gymnastic rings).
The keynote speaker was Petra Kolber, a fitness columnist, corporate consultant, and former "Instructor of they Year' from Can Fit Pro and ECA.
Ms. Kolber is a cancer survivor, and the main gist of her talk was to make exercise fun - both for the professionals she was talking to, and their clients. She said the focus of fitness training should be about making people feel good about themselves, no matter their pants or dress size. "See clients and students for where they are right now, and not what you want them to be" the author of the Happiness Challenge said. Hmm, not bad advice, for fitness training and life in general.
Fitness is about feeling vital and alive, and is part of your "happiness toolbox," she aptly points out. Ms. Kolber, a British expatriate, feels that people have drawn into themselves by hiding behind their electronic devices, and not interacting with the outside world. Society has become more mean-spirited and negative. The gym is a place of interaction, and it should be positive. If people dread exercise, they will not continue with it on their own. The challenge for fitness professionals is to make people like working out as much as they do!
She stated some sobering statistics. 85% of thoughts are negative. Adolescents spend 71/2 hours a day in front of a screen of some kind. Young children smile 400 times a day - the average adult? 20. "Depression is a worldwide epidemic," Ms. Kolber said. "Loneliness has the same effect on the body as smoking 15 cigarettes a day."
Still in tremendous shape, Ms. Kolber feels the affect of middle-age, and doesn't approach her own exercise the same way. "Move to be more vital and energetic," she urges. "Enjoy life!"
This year, my classes included Bodyweight Training (perfect for outdoor workouts in a park!); Strength Training for Longevity & Vitality; and suspension rope training (think - modified gymnastic rings).
The keynote speaker was Petra Kolber, a fitness columnist, corporate consultant, and former "Instructor of they Year' from Can Fit Pro and ECA.
Ms. Kolber is a cancer survivor, and the main gist of her talk was to make exercise fun - both for the professionals she was talking to, and their clients. She said the focus of fitness training should be about making people feel good about themselves, no matter their pants or dress size. "See clients and students for where they are right now, and not what you want them to be" the author of the Happiness Challenge said. Hmm, not bad advice, for fitness training and life in general.
Fitness is about feeling vital and alive, and is part of your "happiness toolbox," she aptly points out. Ms. Kolber, a British expatriate, feels that people have drawn into themselves by hiding behind their electronic devices, and not interacting with the outside world. Society has become more mean-spirited and negative. The gym is a place of interaction, and it should be positive. If people dread exercise, they will not continue with it on their own. The challenge for fitness professionals is to make people like working out as much as they do!
She stated some sobering statistics. 85% of thoughts are negative. Adolescents spend 71/2 hours a day in front of a screen of some kind. Young children smile 400 times a day - the average adult? 20. "Depression is a worldwide epidemic," Ms. Kolber said. "Loneliness has the same effect on the body as smoking 15 cigarettes a day."
Still in tremendous shape, Ms. Kolber feels the affect of middle-age, and doesn't approach her own exercise the same way. "Move to be more vital and energetic," she urges. "Enjoy life!"
Thursday, February 16, 2017
Cross-country Skiing Champs Regimen
Being in late middle-age, I'm interested in how top level athletes of my vintage and above stay in shape. I found an article about one such person, former Olympic cross-country skier Trina Hosmer, in the Wall Street Journal "What's Your Workout?" column by Jen Murphy recently.
Ms. Hosmer was a 1972 Olympian, and, at 71, won three gold medals in last year's Masters World Cup in Finland.
She got into cross-country skiing while attending the University of Vermont in the mid 1960's. Her future husband, David, was the captain of the Nordic ski team, and she would go along to the races. There was no women's team, but Trina's desire and talent earned her a spot on the men's squad.
She earned her Olympic spot while raising two children, and working full-time as a data-analysis consultant at the University of Massachusetts. Trina took time off from competing for awhile, and returned when her kids went off to college. She's since collected 32 age-group gold medals in the Masters World Championships, mostly against women at least a decade younger.
Diversity and periodization are the keys to her workouts. Year-round, she starts the day off with 30 minutes of Ashtanga yoga for her balance, strength, and flexibility.
In the spring and summer, she really mixes it up, with 30 to 50 miles of biking a week (in the mountainous Stowe, Vermont region!); hiking in the Green Mountains; running (no more than six miles at a clip); and tennis. This regimen taxes her muscles in different ways to avoid the injuries that over-training in one particular fashion can do.
In the fall, she gets more focused, with cross-country-specific workouts like roller skiing. In the winter, she takes advantage of the snow by getting out every day she can for some type of Nordic skiing workout,as well as teaching women's clinics.
Now retired from her full-time career, Trina has a garden, and eats much of what she grows in the spring and summer, avoiding processed foods, and "eating locally."\
Her diet is healthy without going overboard, and she seems to enjoy keeping the holistic Vermont approach to nutrition, and life in general. It was somewhat gratifying to read she will enjoy moderate amounts of wine and beer, and homemade oatmeal chocolate chip cookies.
Lean and fit, Trina probably has to work on keeping enough calories in her, as cross-country burns up the most calories per hour of any aerobic activity. It uses all the major muscle groups, and is low-impact, which makes it a safe alternative for injured runners. Plus, you get the visceral benefits from being outside on a crisp, winter's day. Sounds great!
Ms. Hosmer was a 1972 Olympian, and, at 71, won three gold medals in last year's Masters World Cup in Finland.
She got into cross-country skiing while attending the University of Vermont in the mid 1960's. Her future husband, David, was the captain of the Nordic ski team, and she would go along to the races. There was no women's team, but Trina's desire and talent earned her a spot on the men's squad.
She earned her Olympic spot while raising two children, and working full-time as a data-analysis consultant at the University of Massachusetts. Trina took time off from competing for awhile, and returned when her kids went off to college. She's since collected 32 age-group gold medals in the Masters World Championships, mostly against women at least a decade younger.
Diversity and periodization are the keys to her workouts. Year-round, she starts the day off with 30 minutes of Ashtanga yoga for her balance, strength, and flexibility.
In the spring and summer, she really mixes it up, with 30 to 50 miles of biking a week (in the mountainous Stowe, Vermont region!); hiking in the Green Mountains; running (no more than six miles at a clip); and tennis. This regimen taxes her muscles in different ways to avoid the injuries that over-training in one particular fashion can do.
In the fall, she gets more focused, with cross-country-specific workouts like roller skiing. In the winter, she takes advantage of the snow by getting out every day she can for some type of Nordic skiing workout,as well as teaching women's clinics.
Now retired from her full-time career, Trina has a garden, and eats much of what she grows in the spring and summer, avoiding processed foods, and "eating locally."\
Her diet is healthy without going overboard, and she seems to enjoy keeping the holistic Vermont approach to nutrition, and life in general. It was somewhat gratifying to read she will enjoy moderate amounts of wine and beer, and homemade oatmeal chocolate chip cookies.
Lean and fit, Trina probably has to work on keeping enough calories in her, as cross-country burns up the most calories per hour of any aerobic activity. It uses all the major muscle groups, and is low-impact, which makes it a safe alternative for injured runners. Plus, you get the visceral benefits from being outside on a crisp, winter's day. Sounds great!
Thursday, February 9, 2017
Snowstorm workout
In my younger years, I would love running in a snowstorm. I'd pile on a couple pairs of shirts, a sweatshirt, and a windbreaker and trudge through just about anything. My workouts weren't at any great pace, but it felt good to conquer the elements to some degree, and I admit some pride when people used to tell me "I saw you out running in a foot of snow......you're crazy!" I'll plead guilty to that, I guess.
As I've gotten older, I've lost the desire to test myself in that regard. Treadmills have also become more accessible and advanced, so I simply can get a better bad weather workout indoors than out.
Today was the first snowstorm of the year in New Jersey, and it's been a doozy. Sideways snow, temperatures that have dropped 40 degrees in less than 24 hours, and 10-15 inches predicted before it's all over.
I got the club open this morning, and was joined by a couple of die-hards. Armed with an early-morning Aleve in my bloodstream, I took to the treadmill. For the first time this winter (after a hamstring pull in December) I did some mile repeats.
Against my self-defeating instincts, I've adjusted my pacing according to my "VDOT rating" from the Jack Daniels' Running Formula textbook. It calculates your training pace based on your last 5-K race time (22 minutes for me, in November).
Based on that, my "threshold" or repeat mile pace is 7:42, or 7.8 on the treadmill. I had six miles in mind today, so I started the first at 7.5 (8- minute pace), and kept the grade at 2 (equivalent to running outside) throughout.
After a three-minute walk, the second was at 7.6; the third at 7.7; and the fourth at 7.8; all at the 2% grade. It felt "comfortably hard."
The fifth mile I took to 7.9, but dropped the grade to 1%. The final interval was at 8.0 (7:30 pace), but a grade 0, and it felt the easiest of the six. I could have pushed it a little harder, but that would have risked injury that would result in many more missed workouts.
A quarter-mile walk to finish, and it was 7.5 miles of total running. After the workout, I "rehabbed' on the foam roller for about 10 minutes. I felt good. The workout was within myself, but challenging enough. If I want to run harder in training, my next 5-K will have to be a little better, to improve my "VDOT." It's all very scientific.
Part of me misses my outdoor snow runs, just for the exhilaration of finishing, and defrosting in a hot shower for about 15 minutes. However, I'm relying on science and common sense these days to keep me running, in my late 50's.
(The VDOT Calculator can be found on the Runbayou website. It's well-worth following!)
.
As I've gotten older, I've lost the desire to test myself in that regard. Treadmills have also become more accessible and advanced, so I simply can get a better bad weather workout indoors than out.
Today was the first snowstorm of the year in New Jersey, and it's been a doozy. Sideways snow, temperatures that have dropped 40 degrees in less than 24 hours, and 10-15 inches predicted before it's all over.
I got the club open this morning, and was joined by a couple of die-hards. Armed with an early-morning Aleve in my bloodstream, I took to the treadmill. For the first time this winter (after a hamstring pull in December) I did some mile repeats.
Against my self-defeating instincts, I've adjusted my pacing according to my "VDOT rating" from the Jack Daniels' Running Formula textbook. It calculates your training pace based on your last 5-K race time (22 minutes for me, in November).
Based on that, my "threshold" or repeat mile pace is 7:42, or 7.8 on the treadmill. I had six miles in mind today, so I started the first at 7.5 (8- minute pace), and kept the grade at 2 (equivalent to running outside) throughout.
After a three-minute walk, the second was at 7.6; the third at 7.7; and the fourth at 7.8; all at the 2% grade. It felt "comfortably hard."
The fifth mile I took to 7.9, but dropped the grade to 1%. The final interval was at 8.0 (7:30 pace), but a grade 0, and it felt the easiest of the six. I could have pushed it a little harder, but that would have risked injury that would result in many more missed workouts.
A quarter-mile walk to finish, and it was 7.5 miles of total running. After the workout, I "rehabbed' on the foam roller for about 10 minutes. I felt good. The workout was within myself, but challenging enough. If I want to run harder in training, my next 5-K will have to be a little better, to improve my "VDOT." It's all very scientific.
Part of me misses my outdoor snow runs, just for the exhilaration of finishing, and defrosting in a hot shower for about 15 minutes. However, I'm relying on science and common sense these days to keep me running, in my late 50's.
(The VDOT Calculator can be found on the Runbayou website. It's well-worth following!)
.
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