AM Workout: 11Mar 11


3M warmup, then 6M tempo in 36:08, 3M cooldown. I happened to win the “race,” which my GPS indicated was well short of 10k. Conditions were windy and chilly, but it was a beauty of a morning. I’m not sure what my splits were, but I know I was faster my second half. I didn’t feel like I got into a groove until around 4M into it, which was when I started to see some faster paces on my watch. Still a good solid effort, even if I am a bit disappointed to find it isn’t easier to hit faster paces.

Practice What You Preach (A Brief Confession)

I have to say that sometimes it’s a lot easier to talk about doing something than it is to actually do it. So remember the while “Mindset” thing from a few days ago? Yeah…kind of blew it today.

So this week I’m scaling things back on the intensity so my legs are a little fresher on Saturday. Still trying to keep the mileage at 90, but my quality seasons are dialed down. Anyway tonight was a 15 min run at threshold (5:45 pace). No biggie, right?

All day, I was thinking it would be totally cruiser, and that it would feel easy, just a little something to keep the legs from going stale. Danger, Will Robinson…remember my position on “feeling?” At any rate, I think you can see what’s coming…

Yep, workout felt hard, legs felt heavy, yadda yadda. And then my old friend, Self-Doubt, made an appearance: This is hard? Wait until you try to run 5:20s this weekend! Turd. I hate that guy. Anyway, I hit my splits, but my Garmin was acting up, which always pisses me off…it was a long 15 minutes. I certainly had a hard time staying focused and positive.

As I cooled down, I realized I walked myself right into my own ambush on this one. The whole day before the workout, completely taking the thing for granted, assuming I would feel a certain way. Pretty much all the crap I just warned against. So, a fun way to learn to take my own advice, huh?

At any rate, I’d rather learn these lessons in training as opposed to in the middle of a race. Tonight served as a stern warning for Saturday: these paces are hard, fast, and uncomfortable, so bring a straw, son (so you can suck it up).

7 for 7: Training

Ahhhh. The training. I love it, I hate it, I love it and hate it all at the same time. I love it for what it provides, but I hate it for the suffering it inflicts.

My take on training starts pretty simply: do it. Training is what gets us from here to there. It’s the one thing you can control in the process, really. You can’t control how you feel, your luck, or the genetic coding your parents passed along. Training is the one thing that not doing guarantees failure.

My second foundation for training is consistency. In his classic novel Once A Runner, John L. Parker Jr’s character Quenton Cassidy talks about a concept called “The Trial of Miles, Miles of Trials.” I think it accurately depicts the concept and importance of consistency. The miles required to achieve the goal, the sum itself is a challenge and opportunity for victory. In the same way, each one of those miles is its own little challenge and victory once completed. It’s a day in/day out  commitment to put numbers in the mileage box of your training log, and watch as those numbers add up over weeks, months, even years depending on what you are trying to achieve.

Consistency is also perhaps the most difficult aspect of training to achieve, especially with life’s standard infringements. Work demands are my primary enemy when it comes to consistency. Having spent about six of the past twelve months on the road, I understand first hand the difficulty of staying on schedule.

My last, equally important approach to training is the importance of quality work. Quality work is what you might think of as “sprints,” but you might want to re-categorize as “anything harder than just going out for a jog/run.” This, combined with regular old running is what makes a program, and achieving goals requires both. Track intervals, fartleks, hill repeats, sustained moderate/hard runs…it’s all deadly.

Beyond the foundational tenets of doing the training, doing it consistently, and doing the quality work, there is the issue of methodology. I think of methodology as how you put it all together into a cohesive training program. There are many, many ways to train. From the ubiquitous cookie-cutter programs available on any online running website, to systems devised and led by individual coaches; there are simply a ton of options. I can find it a bit overwhelming, to tell you the truth.

I currently train predominantly off Coach Jack Daniels’ (I know, cool name, right?) methods. His book, Daniels Running Formula, 


 is starting to fall apart from me paging through it constantly. It’s in-depth as well as simple, and includes recommended training plans for runners of all abilities and distances. I also inject some of Michele’s workouts, which she took from Alan Storey. Unfortunately I don’t have any resources for him, which is unfortunate due to the fact that he’s got some killer hard workouts.

 There are several others out there I trust. Mark Twight’s stuff on is pretty much my sole resource for strength these days.

Chatting with Coach Jay at the 2010 Chicago Marathon Expo

He tells me that he’s working a research project on strength for endurance athletes, which I eagerly await. Additionally, Coach Jay Johnson,, has some wonderful stuff both on his website and in the podcast videos on with regards to building a strong body capable of handling the toll running can take.

Lest I totally geek out, I’m not going to get into the details of my training right now, since I could go on forever. I will say that I’m currently focusing on trying to run 16:30 for 5k by the end of Jan. As such, my training is focused heavily on shorter, faster intervals with some sprinklings of the moderate sustained work. I will also say that I stay very flexible due to my travel schedule.

Here’s a depiction of the four weeks of training done prior to this week:

Training Snapshot for 1 Nov - 28 Nov

As you can see, I do 2-3 quality sessions a week, usually Tue/Thu/Sat in order to give me some recovery in between. I’m running higher mileage volume and long runs than is typical for most 5k programs, but I’m doing that to see how I react to sustained higher mileage.

Alright, that’s it for today. Like I said, if I get going into the science stuff, you’ll be here (and bored) all day. Check out some of the links for more information if you’re interested. Hope you found all this informative…in the future I will probably post some of my own recommended training plans.