Workout of the Week

Hello everyone...

Here is this week's workout; it focuses primarily on inclines/hills, which will help build overall leg strength.

Warm-up:  Five-minute brisk walk

Main Set:

• 1/2 mile at intensity 6/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/4 mile incline at intensity 8/10
• 1/4 mile recovery at intensity 4/10
• 1/2 mile at intensity 6/10

Cool-down:  Five- to ten-minute walk or easy jog

Regarding the incline, set it anywhere from 2% to 5% if you are on a treadmill.  On the other hand, use a fairly steep hill that requires 30 seconds to complete if you are running outside and run the same four repetitions as outlined above.

This can be a challenging workout if you push yourself so use common sense and run within your ability.  Running hill repeats outdoors is tough but the 1/4 mile inclines on a treadmill can sneak up on you given the duration.  Scale things down if you need to do so, even if you're in the middle of an interval.  Smart running pays dividends in the end!

Workout of the Week

Hello everyone...

This week's workout is a classic pyramid workout.  It can be done easily outdoors if you have a GPS watch or a standard running track.  It is also easy on a treadmill.

Warm-up:  5 minutes of brisk walking or easy jogging

Main Set:

• 400m / 1/4 mile at intensity 8/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 800m / 1/2 mile at intensity 7/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 1200m / 3/4 mile at intensity 7/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 1600m / 1 mile at intensity 6/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 1200m / 3/4 mile at intensity 7/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 800m / 1/2 mile at intensity 8/10
• 400m / 1/4 mile easy recovery at intensity 2 - 3/10
• 400m / 1/4 mile at intensity 9/10

Cool-down:  5 minutes of easy jogging or walking

As always, make any changes to the workout to suit your ability or skill level.  You can shorten the length or intensity of the main intervals or omit some steps entirely.  Remember to run with your head as much as your legs...intelligent, consistent running is better than forcing a workout beyond your current ability.

I'm Back (Sort Of)

Well, I'm finally back to running after a five-month layoff.  Long story short, I noticed some discomfort in one of my feet just a couple weeks prior to my race in May.  It turns out I developed metatarsalgia, which is basically inflammation at or around the ball of the foot.  It was never debilitating, thankfully, but it was noticeable and affecting my ability to train properly.

I have ran a few days this week and I can tell I have lost a lot of race fitness, but that is expected.  I may not my usual self at the moment but I'm just glad to be running again!

Now that I'm returning to running I am taking a back-to-basics approach.  In fact, I am using Hadd's Approach to Distance Training, a philosophy I have used in the past with success.

Unfortunately, the plan calls for the first several weeks to be run at a very low heart rate.  Given the heart rate restrictions are so precise running the first several weeks is quite slow regardless of overall ability.  There is no speed work or other aggressive workouts.  Although there are valid reasons for this it admittedly makes training a bit challenging, primarily from a psychological perspective.  Suffice it to say it's tough to run at such a slow pace, particularly when you know you can easily run faster!

I plan on sticking to this approach throughout the winter, likely until the end of February.  After that I will find a target race and resume more traditional training.  The Hadd plan may be a mentally grueling process but it worked for me before so I hope it will do so again!

Running Form Clinics / Apparel Discount

Hello everyone...

Just a quick heads up Garry Gribble's Running Sports has a couple good deals going on right now.

First up is a series of free running clinics.  Designed to help improve running form and technique, these clinics could be a great way to cap the season.  Click here for more information about the clinics.  Take note there is room for only ten participants in each clinic so be sure to sign up right away if you are interested.

Second, all regularly priced long-sleeve tops and jackets are 20% off from October 11 through October 25.  It's a good time to get some deals on apparel for the cool weather headed our way in coming days and weeks.

Workout of the Week

Hello everyone...

Here is this week's Workout of the Week:

Tempo Bursts

Warm-up:  Five-minute brisk walk or jog at intensity 5/10

Main Set:

Three rounds of 12 minutes:

• Eight minutes at intensity 8 - 9/10 with a 10-second burst at the end of each two-minutes:
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Run 1:50, then burst for the final :10
• Four-minute recovery at intensity 2 - 3/10

Cool-down:  Five-minute easy walk or jog at intensity 1 - 2/10

This is a good workout to teach consistent pacing despite multiple bursts of high speed.  It also helps prepare for races when you may need to surge through a pack of runners, for example.

As a final note, this workout may be done easiest outdoors; a standard 400m track may be ideal but it could easily be performed on any route.  It is possible to perform it on a treadmill but the lag of the treadmill speeding up and slowing down for each burst may be cumbersome.

Interesting Article

A friend of mine recently shared some old issues of Runners World he had on-hand.  There was a great article, Don't Your Knees Hurt?, in the May, 2014 issue.

The key point of the article is there is a growing body of research indicating running is, in fact, not nearly as harmful on one's knees as commonly believed.  In particular, a 2013 study first published in the journal Medicine & Science in Sports & Exercise revealed "runners had 18 percent lower risk of osteoarthritis and 23 percent lower risk for a hip replacement versus walkers."  Paul Williams, of the Lawrence Berkeley National Laboratory and the study's author, even went so far as to say, "When you use your joint, more of the body's resources get directed to building up and protecting the joint."

I wasn't able to find the full study but I did find the following article at the Lawrence Berkeley National Laboratory's website:

Running, Even in Excess, Doesn't Lead to More Osteoarthritis and Hip Replacements

Now it is worth mentioning this is only a single study.  Although there is a growing body of research with similar findings it is never wise to take one study and treat it as infallible.  I offer it merely as a seemingly credible source of knowledge to help debunk what may be a myth that running is simply "bad for your knees."

As a final note, Runner's World tends to host its articles online a few months after they are first published in the magazine.  I therefore encourage you to search for the original article if you're interested.

Running Dead 5K

 Hi again everyone...

I just came across a fun-looking race as an alternative to more traditional road races, the Running Dead 5K.

The event, held on Saturday, October 25, is run on the same acreage as the Kansas City Renaissance Festival, meaning a lot of it will be on essentially the dirt paths and trails through the festival grounds.

There is no real race, according to the website; rather, it is more of a light-hearted event where runners or walkers navigate the course at their leisure, encountering Zombie Attack Zones along the way.  Apparently you can choose to be a runner in the event or a zombie that will chase the other participants, which adds a unique twist when compared to your standard 5K.

Given participants are encouraged to wear costumes it could be a great family event.

Flapjacked Discount Code

Hello everyone...

Just wanted to share a discount code for Flapjacked, a vendor of high-protein pancake mix.

Enter "RUN20" for a 20% discount.  Note I do not know how long this code may be active or if any other stipulations exist, such as a minimum purchase amount.

Although I have found several favorable reviews I have not tried the product myself.  I simply came across this code on another website I use, Map My Run, and felt like sharing it.

Workout of the Week

Hello everyone...

Here is the latest Workout of the Week; it's called the 20-20-20:

Warm-up:  Five-minute brisk walk or jog

Main Set:  20-20-20

• 20 minutes at an intensity of 5/10
• 20 minutes at an intensity of 6/10
• 20 minutes at an intensity of 7/10

Cool-down:  Five to ten minutes of easy walking or jogging

Keep in mind you can adjust the length of the intervals to meet your ability.  You can make the intervals shorter, such as three ten-minute intervals.

I recommend you use the same degrees of intensity, however; just be sure to use common sense and listen to your body throughout the run.  It is always important to pay attention when it comes to intensity, particularly given longer runs such as this.  If a given pace feels too difficult do not hesitate to ease up!

Heartland Partners in Caring 1st Annual 5K

Hello everyone...

I just wanted to pass along a flyer for a local event with a good cause.  One of our own reached out to me about the upcoming Heartland Partners in Caring 5K.  Hosted by Keller Williams, the event supports efforts to "raise money for Keller Williams families facing hard times."

Click here for a copy of the flyer; you can scan the QR code with your smartphone to access registration.

Workout of the Week

Here is the latest Workout of the Week:

Warm-up:  5 - 10 minute brisk walk or job

Main Set:  2 - 4 one-mile repeats, depending on ability:

• The first repeat should be run at intensity of 6/10
• The second repeat should be run at intensity of 7/10
• The third repeat should be run at intensity of 8/10

Take an easy two-minute jog after each mile.

Cool-down:  5 - 10 minute walk

Try to increase the intensity of each mile you run.  Although I list three repeats in the example above you do not have to run three repeats.  If you can run only one repeat, run that one repeat.  If you can run four repeats, run four repeats.

As I always suggest, use common sense and run within your personal ability and limitations.  Intelligent, consistent running always yields more benefits than overreaching and risking injury.

Interesting Article

Hello everyone...

I just came across an interesting, albeit brief, article about running form/technique.  It certainly keeps the doors open on the ever popular debate about what could be considered correct running technique.

I for one have had success with the Pose Method, which happens to be mentioned in the article.  Other experts offer their ideas, however, so it is a good exposure to different ways to run.

Fitness Experts Differ on Best Running Techniques

Gobbler Grind Marathon

Hello everyone...

I just wanted to mention a great, not to mention local, option for a late-season event, the Gobbler Grind Marathon.  There are three distances, including a 5K, half-marathon, and full marathon.  It takes place on Sunday, November 9 at Corporate Woods in Overland Park, Kansas.

Even better, one of our group members passed along a handy registration code:

LABOROFLOVE

Note the code is valid only through Labor Day.

Ugh...

It has obviously been several weeks since my last post to the blog.  There have been some major challenges in my work, not to mention I have been sidelined by a foot injury since my race in May.

I fear I am becoming nothing more than a broken record, but I apologize (again!) for the lack of activity on the blog.  I am trying to get back on track so I appreciate your patience.  With that said, I welcome any help from others, be it scheduling group runs, contributing to the blog, or anything else.  As I've said before, this is not solely my blog...I want everyone to feel free to use it for their needs.

I figure the best way to get things up-and-running again is to offer a Workout of the Season Week:

Warm-up:  5 minute brisk walk or jog

Main Set:  3 rounds of the following:

• 10 minutes at intensity of 7/10
• 2 minutes recovery (easy walk or jog)

Cool Down:  5 minute walk or easy jog

Strength Training Classes for Runners - Garry Gribble's Running Sports

Here is an announcement about FREE strength training classes for runners I received in my email from Garry Gribble's Running Sports (GGRS), a local running store.

FREE Functional Strength Training at Ward Parkway & Stoll Park GGRS

Stoll Park GGRS (119th & Quivira Road):  Mondays at 6pm, May 19 through July 7.

Ward Parkway Mall GGRS:  Wednesdays at 6pm, May 21 through July 9.

Participants will get a 20% discount on all regular-priced GGRS merchandise on class nights.

Check the EnduraCamps website or email Jeff Whitecotton for more information.

Okay...Let's Try This Again

Hi everyone...there is no point in mincing words.  The last several weeks have been a bit of a challenge, both in terms of training and for personal reasons.  I had to let the blog slide for a handful of weeks, and for that I apologize.  I hope the calendar proved to be useful given the lack of posts to the blog.

The good news is things have calmed down so I should be able to get the blog back on track.

To kick things off I have a new Workout of the Week:

Warmup:  5 minute walk or easy jog

Main set:  5 rounds of the following:

• 5 minute run at intensity of 7/10
• 3 minute recovery walk or easy jog at intensity of 3/10

Cooldown:  5 minute walk or easy jog

Back to the Drawing Board...

Well, I've run into a bit of bad luck lately.  I have re-arranged my plans a bit for my next marathon due to a schedule conflict at work.

 

I mentioned in a previous post I was preparing for a race in April, the Eisenhower Marathon in Abilene, Kansas.  I was looking forward to the race due to a lot of the reviews I read about it online but it will have to wait for now.

 

My new race is going to be the Lincoln Marathon scheduled for May 4.  Thankfully my training should not suffer too much since my training plan will be extended a few weeks.

 

Much like the Eisenhower Marathon the Lincoln race has a favorable course so I am hoping to set another PR, if not get my sub-3:00 finish.

 

There is also a half-marathon planned for the event so if anyone is interested in participating let me know!

2014 Group Run Calendar

Hello everyone...

As promised, I have completed a calendar for all of our runs for this calendar year.  Click here for a direct link the calendar; you can also download the file, if you like.

In interest of keeping things simple our group runs will take place at one of three places:

• KCPD Regional Police Academy
• Charles B. Wheeler Downtown Airport
• Trolley Track Trail

We will meet at the lower-level entrance on the east side of the building for runs scheduled at the Academy, assuming weather is favorable.  Plan to meet at the indoor track if weather is poor.

As for runs at the other locations, if weather is poor we can default to meeting at the Academy indoor track, as well.

Park in a lot on the southeast corner of W. 74th Street & Wornall Road for any runs scheduled at the Trolley Track Trail.

Although these locations were chosen for simplicity and consistency, please feel free to suggest any other locations for a group run.  We can keep things flexible to ensure as many people as possible enjoy running together.

Finally, I added several local races of interest to the calendar.  The list is far from inclusive so there will be events that I did not include.  I can add other events to the calendar, if desired.

Let me know if you have any questions!

Happy New Year!

Hello everyone...I hope you all had festive Christmas and New Year's holidays!

As with last year, I decided to let our group go dormant for about a month due to the end of year craziness that tends to happen.  Now that 2014 is already here it's time to pick up where we left off.

With that in mind, I am finally getting around to implementing a suggestion made by one of our group members when it comes to scheduling runs.  Instead of the rather haphazard nature I've used to schedule runs so far, I am in the process of creating a calendar for all our runs this calendar year. 

In addition to the calendar itself, other differences include the runs will now be scheduled more frequently and well in advance, which I hope will make it easier for people to participate in more of our runs.  Runs will still occur in the same pattern as before, namely a run up north, then downtown, and then down south.

One final addition I plan to make to the calendar is listing dates of local races for everyone to reference.  A couple quick examples include the Rock the Parkway Half-marathon and Kansas City Marathon, but I will include events of all distances.

The calendar should be posted here on the blog within a week at most...until then I hope your new year starts off well!