Many of us have discovered training ideas which seem to work for us. Some are more tested than others. Best Road Races and The UjENA FIT Club is not endorsing these ideas but just sharing them with you. Add your Secret Training Ideas here. Include a photo when you can and be sure to name your idea. Only do one idea per post and just use enough words to explain the idea. Use examples of how it worked when possible. Hal Higdon is offering his Tip of the Day!
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A Word about Strength Training
Strength training is important for both conditioning and injury prevention. I lifted weights and/or use exercise machines regularly in the off-season when I was not competing seriously, but I limited strength training during the competitive season. It is wise to cut back on your strength training during the training mileage buildup. Light weights and high repetitions seem to work best for long distance runners. Do not overdo strength training if you want success as a runner. I recommend next to no lifting the last several weeks before an important race at the time when your training mileage is near peak. You may be able to continue lifting safely, but why take a chance? Posted by Bob AndersonFriday, October 31st, 2014 Losing my Edge by RIch Stiller
by Rich Stiller
Tuesday, February 18th, 2014 Interesting insight to my 50 race challenge in 2012. Thanks Rich for always being there and helping me out. Our movie A Long Run is being released in a couple of weeks. Bob Anderson 3/5/14 3:08 pm Richard great article, do we (runners) all have some of the same issues as we go through our lives? I have never trained like I should, I just use the gift God gave me. When I run, or workout I race or max out the workout. It always ends in injury or burnout. Thanks for the story it's going to help, the rest is up to me, and a good coach if I'll listen, and learn. Brad Chatfield 3/5/14 8:32 pm I recommend that you visit the Level Renner website. levelrenner.com Richard Stiller 3/6/14 7:18 am I grew up in a family of 5 boys, I was number 3. Everything we did was a race; how fast can you do that? I run every race knowing I gave it my best effort. Dan Roddy 3/7/14 7:13 am Dan I only had 3 brothers, I was the youngest of the 4; and I out did them all, but I look up to them to this day. Still it was a great day when I kicked their A. Brad Chatfield 3/7/14 11:46 am I am the second of five boys in our family. We were all very competitive even at the dinner table. Bob Anderson 3/7/14 12:24 pm Mental Performance Tips - for the Double Road Race
by Dr JoAnn Dahlkoetter
Thursday, August 8th, 2013 Thanks JoAnn for sharing some great ideas. You have really helped me be a better runner. Bob Anderson 8/8/13 11:42 pm Dr JoAnn will be running on Saturday...have you read her advice...I follow her advice because it works!!!! Bob Anderson 8/21/13 12:22 am Experiment with your Training
by Hal Higdon As you improve as a runner, you do not need always to train harder and harder and harder, moving from a novice program to an intermediate program to an advanced program. When you are near peak performance, you might actually improve more by slowing down, or running fewer miles, or doing either or both at different times. This leads us to periodization, where you spend one period of the year focusing on one form of training (say speed) and another period focusing on another (say endurance) with periods of rest between. Learn to experiment with your training Posted by Bob AndersonMonday, May 13th, 2013 Hal Higdon always has good advice to offer...what do you think? Bob Anderson 7/9/13 12:52 pm Make a Plan and Set Goals
by Bob Anderson It is important to have a plan and to set goals. If you want to race a half marathon give yourself at least 10 weeks to get ready. Run 30-40 miles per week. If you are tired from the day before, walk a mile before your run or afterwords. Be sure to run a 13-15 miler twice a month. Make sure your body and mind is ready for the distance.Then once you know you can handle the distance, set a goal for yourself. If it is your first half marathon you might want to get under two hours or under 1:30 depending on where you are at in your training. Once you have an idea on what you want to do, figure out your pace per mile. Maybe it is 7:00/minutes per mile which would give you 1:31:42 or 10:00/minutes per mile which would be 2:11.
Tuesday, October 2nd, 2012 Learn From Your Races
by Barry Anderson Ujena Fit Club Coach In an earlier tip, we had talked about how writing a review of your good races can be a benefit when preparing for future races. The memory recall of feeling strong and competing well during a past performance can prove to be a psychological boost.
Thursday, September 6th, 2012 Blind Turns Can Give You a Racing Advantage
by Barry Anderson Ujena Fit Club Coach This is a racing technique that may not help your time but can help you defeat that rival who seems to constantly beat you to the finish line. Though blind turns are more often seen in cross-country courses, many road races do have turns where someone that is 10-20 yards or more behind you will loose sight of you as you make the turn ahead of them.
Tuesday, July 24th, 2012 As my running progressed, I enjoyed moving from the mental state of merely trying to figure out how to finish, to thinking about strategy - whether I could implement it or not! Steve Gilbert 4/28/14 7:30 am Why the Long Socks?
by Ujena Fit Club coach Barry Anderson “I see lots of runners wearing socks pulled up to their knees. Why the long socks?” Someone asked me this question not to long ago and I had to admit—I did not have an answer. I have also noticed that one of our members, Meb Keflezighi, often wears these long socks. There are many new “things” involved with running now that were not available in my days of running and coaching full time, and compression socks are one of them.
Monday, July 2nd, 2012 I have thought about trying these socks...I know that Ujena Fit Club member Meb swears by them...any other members wearing them? Bob Anderson 7/2/12 12:12 pm I use mine every once in a while... Mostly if I have a long run along the highway.... I have also worn them to bed at night when my legs have been tired. Not sure if they helped more physically or mentally.... Shari Mernett 7/3/12 6:34 am You don't have to wear a iPod
by Hal Higdon Many new runners train while wearing iPods and feel that without this musical diversion they could not, or would not, run. But some races discourage iPods, because of safety considerations. I ride my bike wearing an iPod, but somehow have never taken to wearing it while running. Maybe it is because I love the act of running and do not want to be distracted by music. Posted by Hal HigdonTuesday, June 26th, 2012 The only time I tired listening to music while running was in 1965. I had a little transistor radio with an ear plug. This was before iPods. After about a mile I took it out. It was just taking too much away from my run. On the other hand, I do like running the Rock n Roll races with music every mile or to run the Bay To Breakers with music at spots along the way. BUT I just don't like it every minute in my ear. Never have and never well. How about you? Bob Anderson 6/26/12 9:53 am Not for me. I enjoy the sounds of nature - particularly in the morning workouts - and the greetings and encouragement from other runners on the trails. Barry Anderson 6/27/12 11:35 am I don't listen to music when exercise, though I can see how it might help when indoors on a tread mill or exercise bike. It is safer then anyway. There have been various studies that indicate that listening to music, esp. "synchronous" (in tempo with the exercise, up-beat, etc.) can improve performance by as much as 15% for a non-elite athlete. Google for the paper "The Psychological, Psychophysical, and Ergorenic Effects of Music in Sport: A Review and Synthesis" by Costas I. Karageorghis Gary Funck 6/27/12 10:41 pm Costas Karageorghis and Peter Terry have also authored a book, "Inside Sport Psychology", which got some play a while back. It is mentioned in this blog: http://www.guardian.co.uk/lifeandstyle/2012/apr/22/does-music-help-you-run-faster Gary Funck 6/27/12 10:50 pm I have never been able to listen to music while I run. I think for the most part its because I dont like to cary anthing bigger then my watch with me. I also dont want to get used to it because we are not allowed to take the PT test with music so I figure its best to just get used to running silently. Steven Richardson 6/28/12 5:54 am I don't listen to music when I run outside. I run with my dogs, and even though they are very well behaved, I like to hear if any traffic is coming - I would be very devastated if one of them got run over. I also like to be able to hear where the dogs are and to be alert to any wildlife that I might run into. But really, how can you enjoy the great outdoors and the wonder of mother nature if you are plugged in? I will admit to listening to music or watching a movie while on the treadmill for extended periods of time.... Shari Mernett 7/15/12 9:22 pm You Only Need One Reason
by Ujena Fit Club Coach Barry Anderson One day when our high school cross country team was running 40 x 440 on our school’s cinder track in a cold pouring rain, the excuses for why we shouldn’t be running were flying everywhere from each of us on the team. Some were even hoping for lightening. Surely the coach would let us go inside then. Our coach had one simple answer to all of these objections—”You are getting one day ahead of your competition because they aren’t working out today.”
Tuesday, June 19th, 2012 This is a very intresting article. Reading through this I thought back to a few times when I cut my workout short or just didnt run and some of the times when I just didn't want to run but did. I never really though about why I ran and why I didn't but after reading this article I relized the answer to that question. The days I quit or didn't run I had no reason to run besides just running the days I pushed myself to run was to prepare for a upcomeing race. So I defiently think this article is a great one and is defiently true. Steven Richardson 6/27/12 11:05 am Improve your chances of Running Well
by Ujena Fit Club Coach Barry Anderson One of our Ujena Fit Club members, Marc Wolfson, recently posted a very nice review of a Half Marathon that he had raced. Though it was less than 500 words and likely only took a few minutes to write, his recap included quite a lot of detail including some important insights into why he ran well that day. I would encourage you to go to his profile on our website and read his review.
Monday, June 4th, 2012 Setting up a Training Routine
by Ujena Fit Club Coach Barry Anderson For the most part, our lives revolve around some type of time schedule. We generally wake, and eat, and sleep at relatively consistent times of the day or night. And, our bodies adapt very well to this type of routine over a period of time. Adding a regular time—or times for you twice-a-day runners—to your daily schedule for your workout is a good practice.
Tuesday, May 22nd, 2012 Good Training Advice
by Ujena Fit Club Coach Barry Anderson When I first started coaching, many of the distance and middle distance student-athletes I worked with were relatively new to the sport or were moving up from running shorter distances in high school. And, for the most part, they were very eager to work hard and improve their performances.
Saturday, May 12th, 2012 Hal Higdon Tip of the Day #18
Strength training is good for runners, but what do you do? You could do push-ups or pull-ups, use free weights, or work out with various machines at a Fitness Center. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I suggest you do some strength training at least twice a week, preferably after a short and easy run, although you can strength train on any days convenient for your business and personal schedule.
Tuesday, May 8th, 2012 Using Races as a Part of Your Training Program
by Ujena Fit Club Coach Barry Anderson Runners who are racing 5ks and/or 10ks frequently (2-3 times per month) may want to make sure that some of these races are used as a part of your training program. This is particularly true if there are races on your schedule where you are pointing toward a personal record (PR) or want to defeat one of your top rivals. Sometimes over-racing can lead to injury and/or disappointment if your times do not improve each time you race or fail to reach your race goals.
Monday, May 7th, 2012 As you know, I am racing nearly every weekend this year between 5k and half marathon...it can be tough when you don't hit your goal but you have to shake it off and move to next week. My 5k and 4 mile time in this weekends half was almost as fast as I have been racing those distances...what do you think about that? Bob Anderson 5/7/12 2:38 pm Barry, back in the day I used races all the time in place of speed workouts. I called them 95%ers. I would not run them all out but during the race I eould move from tempo to more race-like efforts. I did much better off of these thsn track workouts which tended to tear me up. Richard Stiller 5/7/12 3:32 pm If I were running 50 races in a year I would not try to run each one all out. You only have so many really good races in you over a year. I would aim to be fresher for the longer races which are your strength and run the shorter races as Barry described. You'll still be well under your seven pace goal on those. Richard Stiller 5/7/12 3:35 pm Richard, we did this also back in the days at K-State. Bob, I don't want to be the cause of you missing your goal but would like to see you try some negative split running and not your "bank it early" style. It will take a different mental approach but, as Richard says, you will still be under your goal. In your next 5k try a first mile at 7:00-7:10 which should seem to be an easy pace based on the splits I have seen. Then pick up your tempo through the last 2 miles gradually with your last mile being the fastest. Don't worry about where you place but you will surprise yourself with how well you will run. Probably will feel better afterward...and recover faster. Your biggest danger in reaching your goal is over-racing. Can lead to injury and/or mental exhaustion. Have some fun on a few of these. Barry Anderson 5/7/12 6:23 pm I am having lunch with Bob Thursday. Will discuss but you know Bob. He is all out. But that's what makes him such a force. Richard Stiller 5/7/12 7:07 pm Very true...has been that way his entire life. Would love to see him try splits like 7:00/6:40/6:20 plus or minus 5-10 seconds on each. You are a great asset to the Fit Club Richard. Hope we can meet in person some day. Barry Anderson 5/7/12 7:19 pm I would like to run splits like this but I do like to bank time early...but I know I don't want to be in the spot I was in when running the Zippy 5k...or even the Great Race...in both cases I needed more of a warm up I think... Bob Anderson 5/8/12 11:53 am I think what Barry is saying is that you can't run each race all out. Richard Stiller 5/8/12 11:57 am I have run 20 so far all out...I don't know how else to race...and this is what makes my 50 race Challenge more interesting...dealing with injuries, burn-out, stress, etc....certainly keeps it more interesting...race 21 this weekend!!! Bob Anderson 5/8/12 12:28 pm Exactly...racing "all out" every week will take a toll both physically and mentally. Physically, you can turn this into a 1-1.5 mile hard run by running a very comfortable pace (for you) the first mile...will also get you warmed up better...the next .5-1mile is a gradual build in tempo...then see what you can do the rest of the way to the finish. Don't set an overall time goal. Of course this is like asking a life time smoker to stop cold turky. Barry Anderson 5/8/12 12:30 pm You know yourself best Bob and should do what you feel most comfortable with towards your 50 race goal. With some of the splits I have seen you run (6:30 last mile in the Zippy on a bad day...your words) I think it would be interesting to see if you could go 6:20. You would be passing people like crazy (probably, but know nothing about the race). If you went around 7:00 and 6:40 for the first 2 miles you would still have a good time. No need to fret about it however. Barry Anderson 5/8/12 1:06 pm MY thoughts on pacing are the longer the race the more important pacing becomes. In my case with many years of racing experience under my belt the 1st mile of a race is automatically built in. Thats to say my body goes out at what it feels like which usually borders on the edge of sane. Racing every week is totally different as I know from cross-country season when you run something like 12 races week after week. Keeping your head in the game becomes spotty and more attention must be paid to the mind and body. I still try to push as hard as I can this time of year but as I said it's only 12 weeks , not 50 races and 1 year. Bill Dunn 5/8/12 4:32 pm Word of the day...gloves by Nancy Hobbs
Probably not a secret, but...having heard two recent stories about runners taking bad falls on the trails I suggest wearing some type of hand protection -- i.e. gloves -- on all trail runs. The first woman, who will remain nameless, was heading out on a trail run with her husband. Within 100 feet of the car, which was parked at the trail head (actually, this was a U.S. Forest Service 4WD access road leading to a variety of trails), she took a tumble. Her hand and elbow took the brunt of the fall, and she also twisted her ankle. No gloves. Interestingly enough, this woman is a massage therapist. I spent some time talking to her and said, "Gloves are the word of the day. You rely on your hands for your business, protecting them is a good idea."
Monday, April 30th, 2012 I wear cycling gloves on trails. Richard Stiller 5/1/12 1:03 pm Hal Higdon Tip of the Day #16
Some forms of speedwork are best for improving strength, others, for improving endurance. Some help you with your form; others, with your concentration. Another important consideration is the confidence that comes from training hard in a measured environment. But the one thing certain about speedwork is that it works. Speed can make you a faster runner.
Tuesday, March 13th, 2012 Taking a Rest Day Off from Bill Dunn
The harder or further you run the more time the body needs to recover. It's a simple concept but one many of us find difficult to adhere to. When your muscles are sore from a strong workout that is a positive. That's how we improve our fitness and/or get faster at racing. When we fail to provide adequate recovery time before the next hard workout, that is a training negative. Recovery time is training time. When your muscles and tendons are regenerating themselves that is training . Never think of recovery time as down time. You can always do an activity between hard workouts that uses different muscle groups than those that are sore. Or you can take a day off occasionally like I do. It's not a fitness crime.
Saturday, February 18th, 2012 A running tip from Bob Anderson
This is not really a training or racing secret but the message is so good. I was posting my workout from yesterday in my training log. In addition to posting my workout here on line, I also post in my training log. Many times there I go into more details. There was a quote by Ann Landers that caught my attention: "There are really only three types of people: those who make things happen, those who watch things happen and those who ask, what happened." This is so true. It is the same about running and racing. I know I make things happen for me. This is why I think setting goals is so important. The goal can be to start running, or to run a race in two months, or to break 22 minutes for 5k, or whatever. The main thing is to set goals. Then go after them. If by some chance, you don't make your goal. Then move on and set a new one.
Thursday, February 16th, 2012 Hal Higdon Tip of the Day #13
I received a call from a reporter in Canada, doing an article about running form. How can runners improve their form? I offered him a bunch of bullet points, the first one of which was, if you are a beginner, don't worry about form. Just worry about putting one foot in front of the other for the 1 or 2 or 3 miles you're running on any day. As you condition your body, your form should improve naturally. After runners have been running for a year or two and are looking for improvement, then form might be worth worrying about--except some of the best runners in the world (Emil Zatopek, Alberto Salazar, Paula Radcliffe) had atrocious form.
Monday, February 13th, 2012 One caveat from my experience: A beginning runner may not understand the importance of glute involvement. I injured my knees training for my first marathon because I had always run with quad and hamstring strength. When my long runs went over 2:30, I lost knee stability and caused quite a bit of damage. Fortunately, with accurate diagnosis and improved technique I was able to overcome the problem. Steve Gilbert 4/28/14 7:37 am Hal Higdon Tip of the Day #11
Many individuals start running to lose weight. And this is a good reason. It is no secret that exercise can burn calories. Burn more calories than you consume, and you should begin to lose weight. But that is only if you consume the same amount of calories each day as before you started running. Sometimes, running stimulates the appetite causing runners to eat more than they did before. If running causes you to suddenly gain weight, you need to examine your diet to see how many calories you do consume.
Monday, February 6th, 2012 Hal Higdon Tip of the Day #10
If running is a struggle, find someone else to run with, someone with whom you can talk. Having a partner will make each mile seem shorter. If you cannot find a convenient running companion, one who runs at a pace near yours, consider joining a class. If you can't easily find a class in your area, ask at your local running store. Many running clubs also sponsor classes for both beginners and experienced runners. They also offer regular group runs. To find a club near you, go to: www.rrca.org
Thursday, February 2nd, 2012 Hal Higdon Tip of the Day #8
When we get injured, when we can't run, chaos descends on our world. Fortunately, on the eighth day, God invented cross-training. Maybe we can bike. Or swim. Or work out on various machines that don't stress the injured body part. And sometimes we need an excuse to kick back and rest. The next time you are forced to shift to cross-training mode, look at it not as punishment, but an opportunity to do something completely different. Maintain your motivation until you can run free again.
Friday, January 27th, 2012 Hal Higdon Tip of the Day #6
Sometimes the training goes badly. We don't seem to be running that many more miles or running those miles faster, but we struggle. An easy workout becomes a hard workout. A hard workout becomes an impossibility. This is not uncommon among runners, particularly those of us who train continuously 12 months a year without a break. The Brits have a word for it. They call it, going through a Bad Patch. To get out of that Bad Patch, you need to figure out how you got into it. Training too hard? Or maybe there are stresses at work and at home. And maybe the weather has been rotten, either in winter or summer. Figure out the reason, because if the Bad Patch continues too long, you may dig yourself into a deeper hole.
Tuesday, January 24th, 2012 Hal Higdon Tip of the Day #5
One of my favorite race distances used to be the 30-K, approximately 18.6 miles long. I won the national 30-K championships once. Years later, I set an American masters 30-K record, one that lasted nearly a quarter century mainly because there were so few races at that distance. The nice thing about the 30-K, which you probably already have figured out, is that it stops just before the dreaded and so-called Wall at 20 miles. You get to move off the course just before it really starts to hurt. If I were designing training programs for runners in metric countries, 30-K would be the length of my longest long runs.
Monday, January 23rd, 2012 Hal Higdon Tip of the Day #3
One of the down sides of racing, particularly if you take your races seriously, is that it interferes with your training. Rest a day or two before, run a race shorter than the long run you might otherwise do the same weekend, rest a day or two after and, in many respects you have lost a week's training. You need to possess a high level of fitness to survive such a routine. That's why frequent racers begin to see their performances drop off after a period of too much racing. Still, a certain amount of racing will help you fine-tune your speed. Learn to know how much racing your body will tolerate.
Friday, January 20th, 2012 Hal Higdon Tip of the Day #1
Those who live in hilly areas are blessed. They can train on hilly courses and do hill repeats, both workouts definitely guaranteed to strengthen the quads, essential for finishing marathons strong. But it is also good to have flat routes nearby for fast runs. And if the marathon you are training for is either hilly or flat, you probably want to shade your training in that direction. It's the combination of a lot of disciplines that makes us better runners.
Thursday, January 19th, 2012 Working the Fastwitch Muscles
by Sonny Workman
Tuesday, December 6th, 2011 Three mile test with HRM
By Richard Stiller
Tuesday, December 6th, 2011 I have thought about getting a heart monitor for some time. Which one works best for you? Good article... Bob Anderson 12/6/11 11:02 pm Pace-Up Repeat Miles Track Workout
by Bob Anderson
Monday, December 5th, 2011 About a month ago I did two one mile on the track. The first was 6:38 and the second 6:19. A week later I ran my best half marathon of the year. I need to get back to these workouts... Bob Anderson 12/6/11 11:48 pm |
,,,,, | Eating Well for Running
By Christine RosenbloomHeading to the gym after work for a quick workout? Out for a morning walk with the dogs? Working out is good for our physical and mental health. Although many individuals workout for weight loss or maintenance, exercising burns fewer calories than you might think. For example, you burn about 100 calories for every mile you walk or run. Yet, the average energy bar provides about 250 calories and a 16-ounce fruit smoothie has 350 to 400 calories, so it is easy to overdo it.
Thursday, March 6th, 2014 How many Miles Should I run weekly?
by Hal Higdon
Monday, September 16th, 2013 How many miles should we run weekly? Or how much time do we have to spend running? How many miles are you running currently? Good advice Hal... Bob Anderson 9/16/13 4:21 pm Defining a Tempo Run
by Hal Higdon Some coaches and runners define a tempo run as a fast continuous run at or near race pace. In my training book I define tempo runs as workouts where you start slow, build to a fast pace in the middle, then cruise home at an easier pace. But which is the better workout? Sometimes we need to free our minds and allow our bodies to dictate the pace of any one workout. What difference does it make what some coach calls a run as long as it gets you in shape? Posted by Bob AndersonTuesday, August 6th, 2013 Runners Need Carbs
by Hal Higdon
Monday, November 12th, 2012 Intake of fluids while racing in a Marathon
by Jesse Crandall Victory Loves Preparation ! I pride myself on always trying to learn something new about my sport that I love so much ! I came up with new information regarding proper hydration while running/racing in a marathon ! Here is what I learned to be a success. I drank WATER ONLY for the first half of the matrathon....then.....on the back end....13 miles straight to the finish, I incorporated a sport drink, Goo's, Energy bars.....The reason....is that at the start your body is ready ! You have eaten & hydrated yourself so that you can stand at the starting line ! There is no need for SUGAR! Your body is NOT CRAVING the stuff! NOT YET anyway ! Your good until midway....the 13th mile & beyond.
Saturday, September 29th, 2012 Take an ice bath to assist in recovery
By Alisa Harvey (2007 Masters Athlete of the Year) Your legs will have a heavy burning feeling during runs which will indicate that you may need to have either a day off or another light jog instead of a workout. If your alarm wakes you up before you naturally wake up in the morning it may be time to assess the amount of sleep you are getting; you may need an extra day off from running. A big signal that indicates that you may not be ready to work hard again is when you try to do a fast stride and you just can't seem to reach that last gear like you could before. Day-to-day stresses will also play a factor in how your body recovers during and after runs. A major emotional event may mandate that you take at least one day off from training. Listen to your body.
Friday, August 3rd, 2012 Or you can turn a garden hose on your legs after a run. An old horse trainers trick. Jack Foster the great masters runner from NZ used this all the time. Richard Stiller 8/11/12 3:36 pm Race for speed
by Rich Stiller Speed work is really overrated for improving performance. I found out years ago that a runner can just as effectively race themselves into shape. The biggest issue is often balancing speed work and racing in the same week. Well, the answer is...DON'T. Let's say you are eight weeks way from an important race. Rather than doing speed work every week pick 4-5 races and run those instead. You don't have to bash each race. Run 2-3 hard and the others as strong tempo runs. The benefits are that you'll have less chance of getting injured plus your peak racing period will last longer. I was most successful when I focused on getting in miles during the week and racing on the weekends.
Saturday, July 21st, 2012 Pre-Race Routine
by Ujena Fit Club Coach Barry Anderson Does anyone else have a pre-race routine that you use nearly every time you race? Do you double tie your racing shoes but not your warm-up shoes? Do you always eat the same thing prior to the race—at a certain time before the race start? Do you wear the same socks—or always go sock-less?
Tuesday, June 26th, 2012 I believe in doing the same things before a race. Here is what I do. I get up at least two hours before the start. I will eat a half of a banana right away. I will drink a cup of coffee (decaf right now). I will go to the bathroom. I will NOT put on my racing shoes or racing singlet (always wear a red singlet and black racing shorts) until 15-20 minutes before the start. I will warm up in sweat pants, t-shirt and sweatshirt. I like to run a mile warmup. I want to break a sweat. Then I will put on my racing singlet and start getting used to the temp about 15 minutes before the start. I will go to the bathroom again and would have most likely gone 3-4 times since getting up. I want to clear my system. I will drink some water. Before putting on my racing flats I will rub my feet with Icy Hot. Makes my feet feel warm and different than a training run. (I am sure I am the only person in the world who does this. I also hardly ever get blisters and this might help that too.) I will eat one pack of glu before races 10k or longer. And I will make sure to carry one for 10 mile plus races. I will for sure double knot my shoes and tuck the laces into the other laces. I might have taken one Aleve one hour before too. Started this ten years back and it seems to help? I will get a good starting spot and off I go... Bob Anderson 6/26/12 10:18 am Wow! Your have had lots of practice at your pre-race routine this year...got it down pat! Like to see enough effort in your warm up to break a sweat...very important. Barry Anderson 6/26/12 11:58 am Keep a Running Log
by Ujena Fit Club Coach Barry Anderson Scribble it down with your own shorthand in a spiral notebook. Note it carefully in your neatly columned runners log books—including resting heart rate, body weight, and other pertinent details of the day. Or, use the Ujena Fitness Log to enter it to share with other members and for weekly prizes. What ever your do…keep it, your workout results, in a workout log of some type.
Tuesday, June 26th, 2012 I have been keeping a diary for years. It has really helped me get through injuries (knowing what I did before) and to plan for races. I also now post deaily on the Ujena Fit Club. I know I have run a lot of extra good miles because I want to reach the next level of points. How about you? Bob Anderson 6/26/12 9:55 am I have been using my garmin to keep track of logs and its really helped me keep my motivation levels up along with preparing for my races. I used to run without loging my runs and in every case I would quit after a few months. I think its very important to keep track of your progress in order to keep going with your workouts. Steven Richardson 6/27/12 11:00 am Your body need easy Days
by Ujena Fit Club Coach Barry Anderson So you have a big race coming up at the end of the week on Saturday that you have marked on your schedule as one you want to go for your personal best time. It is an accurately measured, yet flat and fast course. Your training has been going well and all things are pointing to a great race. The last couple of weeks you have been tapering your workouts to help assure fresh legs on race day. In all this build-up to your big race, there is one more thing you should consider in your race preparation.
Thursday, June 7th, 2012 Dealing with Bad Days
by Ujena Fit Club Coach Barry Anderson I have never met a runner in the past 45 years that has not had a bad day during a workout or race for one reason or another. And for most, there will be many bad days. Maybe your breathing is a little more labored or your legs just don’t feel good—even on an easy run. Or, perhaps, you had to cut a workout short or did not reach the interval times you had planned. It happens to all of us.
Thursday, May 24th, 2012 I love this article because it relates to the past two weeks for me. I have not felt good at all for the last two weeks. I continued on even though my miliage was lacking and then ran a marathon. Even though I felt bad for two weeks and I just new I would do terrable on the race I ran it anyway. Ended up setting PB times from 9 miles up in once race. Of course anything over 13.1 miles would be a pb no matter what time I got. Just like you said in the article een though you feel bad and it seems you are not improving you are. Dont let the bad days force you to quite! Steven Richardson 6/4/12 7:30 am Thanks Steven. Hope you are recovering well from your marathon. Barry Anderson 6/4/12 1:42 pm Hal Higdon Tip of the Day #19
Prepare for a race like you might prepare for an exam when you were in school. Examine the course map to determine where mile markers are along with aid stations, portable toilets and medical support. You may not need the latter, but it's good information to know. And if you are driving to the race, bring the entry blank or print-out from the Internet for directions on where to go. Don't get lost!
Thursday, May 17th, 2012 Race Over the Hill
by Ujena Fit Club Coach Barry Anderson The majority of runners would probably tell you that they dislike running up hills in a race. The goal is often just to make it to the top of the hill where they can slow down and recover from their exertion for the next few 100 yards. That negative attitude can be a great asset to your racing strategy—particularly if you add one more element—Race Over the Hill.
Wednesday, May 9th, 2012 I was a much better hill runner when I was younger...I can still really hold my own racing down a hilll but up a hill is another story...I wonder why it is different now? Bob Anderson 5/9/12 8:36 pm Do you incorporate any specific hill training in your workouts? Barry Anderson 5/10/12 12:40 pm I would imagine as you get older you start to loose alot of muscle in your legs. going down a hill requires alot less effort on the muscles and puts more strain on the joints and bones. You have been running so long that your bones and joints are used to the impact but no matter what you do you will lose muscle as you get older and will have to work that much harder to keep it. Steven Richardson 5/11/12 7:45 am Luckily in age group competition you are running against others who are going through the same thing. I was a good uphill runner but could really turn it on going down hill ( sub-5 pace or faster). Not any longer. Richard Stiller 5/11/12 8:51 am What is the Best Race Warm-up?
by Ujena Fit Club Coach Barry Anderson Generally speaking, the shorter the race, the more intense or complete your warm-up should be. In fact, many believe that for marathons, or even half marathons, the first miles of the race can be used to warm-up by starting slower than your projected race pace.
Tuesday, May 8th, 2012 I saw Steve Scott before the start of the Carlsbad 5000 a couple of years ago. He told me that he had to warm up a lot more since turning 40...I think that day he ran a sub 15 5k!!! Bob Anderson 5/8/12 12:56 pm I always did two miles and then strides. Scott was correct. I don't race much anymore but even before a harder workout I run slowly for 25-30 minutes, do strides and then go do the workout, Richard Stiller 5/8/12 8:46 pm Before my last race I did 2.25 slow about 45 minutes out then did a few real short strides about 20 minutes out. Was the longest warmup I have done but I also had the best race time since I started back. Steven Richardson 5/9/12 7:07 am Run Point-to-Point on Turns
by Ujena Fit Club Coach Barry Anderson Nearly every one has heard the phrase; “The shortest distance between two points is a straight line.”—and that applies to your racing as well. Though not a road race, one of the most talked about distance races in Olympic history was the 5000 meter final in 1972. This was a race that featured, among others; Finland’s Lasse Viren and one of America’s best know distance runners of all time, Steve Prefontaine.
Thursday, May 3rd, 2012 I see a lot of runners not doing this. It is a simple thought but a good one. Just think about how many extra yards you would run in a marathon with a lot of turns... Bob Anderson 5/3/12 10:52 am Right Bob, and I saw lots of folks at Rock The Parkway just staying in their lanes like the car traffic would do, not finding the tangents--I knew you were not one of them as you sped to the finish the straightest possible.
Barry, I try to practice your technique ON THE WAY TO THE RACE, if not too much traffic--is that appropriate? Bruce Gilbert 5/3/12 2:18 pm As long as you don't get caught Bruce. As I remember, Ward Parkway is kind of a winding road so this may have been a good tip for that race...even through it is pretty simple. I have also seen it work well in track meets on staggered starts. You are running well—keep it going. Barry Anderson 5/3/12 6:59 pm If Pre did as you say I doubt he would have won but he might have nabbed that Bronze he lost is the last few meters. Viren was the better runner that day. Richard Stiller 5/4/12 8:06 am I totally agree Richard...the bronze maybe but not the gold or silver. Viren was the best runner and racer on that day and 4 years later. Much faster than people have given him credit for. He could really put the hammer down for a long push to the finish and would consistently run 1:55-1:57 for the last 800...even in the 10k. Think he may have also placed 5th in the 76 Olympic marathon...good range. Barry Anderson 5/4/12 9:43 am The timing of this article was so perfect. There were a lot of turns in the Ave of the Giants half marathon on Sunday. Most runners did not follow this advice, I did. I know it helped. My question, how do they measure a certified course? Bob Anderson 5/7/12 9:48 am I believe they measure the shortest distance that you could realistically run it without other runners to contend with. So many folks seemed zoned out and are just staying in a particular lane--maybe they think it would be rude to cut across, and it is rude if you are cutting off other runners to do it. Bruce Gilbert 5/7/12 9:54 am Pre would have had to shift to the 10k. He might have medalled there but not in the 5k. That turned out to be a kickers race which Viren won. But it was a near thing by his own admission. Richard Stiller 5/7/12 1:29 pm From what I understand viren was the master at being precisely at his best fitness for the biggest races. Ahead of his time.
And about the ave course, ken young certified it. He rides a calibrated bicycle (with people on radios on either side of the turn) in just the manner that barry described. From the way ken talks every course measurer SHOULD be doing it the same way. Daniel Huddleston 5/8/12 8:03 pm I measured courses for the TAC and the Pacific Association and we used a calibrated cycle. It was a burden as far as time was concerned but we knew the courses were accurate. I don't believe Garmins and G-Mapping is as accurate. Richard Stiller 5/8/12 8:42 pm Ken Young was a master at making sure the course was spot on... Bob Anderson 5/8/12 10:45 pm Only one change to your comment, Bob, "was" should be "is". :) What Ken did for course standardization and record keeping is about on-par with what you did in expanding the knowledge base of running. Daniel Huddleston 5/9/12 7:36 am Totally agree... Bob Anderson 5/9/12 8:32 pm Hal Higdon Tip of the Day #17
In the taper before an important race, especially the marathon, you're not training the muscles, you're resting the muscles. It's a time in your training when rest is usually best. Cutting back on miles is good for your legs, less so for your mind. Running can be addictive, so don't rush around doing silly things when you're supposed to be resting. Relax!
Tuesday, March 27th, 2012 Hal Higdon Tip of the Day #15
Be cautious about comparing one workout with another, particularly if the workouts are not the same as each other. It might make sense to compare your interval workout of 5 x 800 to your having run 4 x 800 last week or 6 x 800 next week, but it does not make sense to compare that to tempo runs or hill repeats or any other workout. That's like comparing apples and oranges. That is the route to perdition. Our ability to do certain workouts often is affected by what we did the day before or the week before or the three months before. Learn from the numbers, but don't be trapped by them.
Tuesday, February 21st, 2012 Hal Higdon Tip of the Day #14
If you plan to race with any frequency, you might want to consider purchasing a special pair of shoes that you use only for racing. And if doing a marathon, you probably should wear a (relatively) new pair of shoes rather than that battered old pair of training shoes with 500 miles on them. Usually I can pull shoes right out of the box and not have problems, although I like to do a few workouts in them, including one sorta-long run. In general, I like to have at least 25 miles on a new pair of shoes before I trust them in a race. If you only use the shoes for racing, you probably can keep them for a long time.
Thursday, February 16th, 2012 A racing tip from Bob Anderson
I believe that eating meat the night before a race has helped my performances. I eat 8 oz of lean meat (or even steak tartare), mash potatoes, streamed broccoli and one glass of red wine the night before my races. I like to eat at least 12 hours before the start. Then that morning I eat half a banana and take one glu pack before the start. If I am racing a half or 10 miles, I will take another glu pack at about six miles. This is working better than eating only pasta the night before, at least for me.
Tuesday, February 14th, 2012 Hal Higdon Tip of the Day #12
Avoid instances during a run where you stop suddenly or restart too fast. This can be a problem in interval training on the track when you go from a fast pace during a repeat to walking or jogging between. Stop or start too rapidly and you may pull something, particularly toward the end of a hard workout. This can be a problem training on the roads too, if you stop too quickly to take a drink of water or start running again too fast after the drink. Slow and start gradually and maybe do 10-15 seconds of stretching between.
Thursday, February 9th, 2012 Training Secret from Rich Stiller
This is one of my favorite secret workouts. I have never been a big advocate of running mass interval workouts like 12 x 400 or 6 x 800. They wear me down. But if I know a group, like my running club, is doing a workout like this and I want some fast work, what I will do is run every other one. So if the other runners are doing 12 x 400 I might be only running 6 x 400. So 400 fast, 400 jog and so on. When the workout is complete, I am still strong and my next day recovery is much better. If I can, I will stay up with the faster runners on the hard reps and jog in the back during the slow ones. I did this once with one lunch time training group and a fast runner complimented me afterwards on staying up with him on all twelve of the 400's. Of course I couldn't tell him the truth. After all it was a secret workout.
Friday, February 3rd, 2012 Hal Higdon Tip of the Day #9
I like to boast that if you faithfully follow my training programs, you should not get injured. You should not become overtrained. It's like getting a flu shot: You won't catch a cold next winter. Unfortunately, sometimes even those who train to my drumbeat do get injured. What to do? First, figure out why you got injured. Did you bite off more miles than you could chew? Should you have changed shoes before they hit the 1000-mile mark? Should you have patched in some cross-training and/or stretching and/or strength-training and/or (fill in the blank)? When you do get injured, find out why. Then avoid doing that again
Sunday, January 29th, 2012 I am still trying to figure out what is going on with my hamstrings. I don't call these issues injuries...I call them situations and I do think there is always a solution to every situation. At least I am still racing...BUT I still do have situations!!! Thanks Hal for your tips...like your advice!!! Bob Anderson 1/29/12 11:05 pm Hal Higdon Tip of the Day #7
In purchasing shoes at discounted prices either online or in mall stores or even at legitimate running stores, be careful of what you purchase. They may be seconds, shoes that have been returned to the manufacturers and recycled. Sometimes it is only a blemish and sometimes it may be some tiny problem that you can live with given the price. But be careful: Often you get what you pay for. Even in specialty running stores, discounted shoes may be old, meaning they no longer have the same bounce as right after manufacture.
Wednesday, January 25th, 2012 From Ceci Hopp St Geme
Go get a McDavid neoprine pull on brace for your hamstring and do five sets of 10 hip swings on each leg front to back each day easy..leg straight in the front with flexed foot and break at the knee in the back....as a former ballet dancer I am very flexible but had hamstring issues for years until Bill Sumner got me going on hip swings and they saved my hamstrings...I think the non static gentle stretch combined with adjusting your pelvis into the correct position to run does the trick. Now that we do it with the high school kids it has cut hip/groin/hamsting issues in half. Good luck! Ceci
Monday, January 23rd, 2012 Hal Higdon Tip of the Day #4
How many long runs of 20 miles or more is too many? It depends on the individual's fitness level. For a beginner, two may be one too many. The maximum number of 20-milers in my marathon training programs is three, but someone might cycle through three training programs a year, suggesting nine or ten 20-milers a year. For a top runner, I might propose two 20-milers on successive Sundays, then cut back to 12 the third Sunday. Repeat all through the year, then take two or three months away from any long runs much more than 90 minutes.
Sunday, January 22nd, 2012 I like this advice Waitman Gobble 1/23/12 9:32 am Hal Higdon Tip of the Day #2
Research suggests that for every day of training lost, you need to spend two days getting your fitness back. Resting a day or two is good; being forced to rest longer than that is bad. It's a fact of running life that we either use it or lose it. You can mitigate some of the loss if you cross-train, doing other fitness activities that don't stress the injury. Aquarunning is probably the best exercise for the most severely injured runners. If the problem is not severe, you may be able to bike or swim or walk or use various machines in a gym. It's not fun to be injured, and it's not fun to struggle back to where we once were if not able to do at least some training. So try not to get injured, but that is easier said than done.
Thursday, January 19th, 2012 Threshold-mile workout
by Rich Stiller
Monday, January 2nd, 2012 This sounds like a good workout...once I am back 100% I want to try it. Maybe we can do it together at Foothill? Bob Anderson 1/2/12 6:19 pm One of my secret training ideas...
by Sonny Workman
Tuesday, December 6th, 2011 What is the size and weight? What kind of batteries does it use? Bob Anderson 12/6/11 11:06 pm 5x3 inches, 2 AAA batteries.. Internal memory in case batteries go bad. Sonny Workman 12/7/11 1:37 am Tape it!
by Bob Anderson
Monday, December 5th, 2011 By the way, I would have used the KT tape in Cabo if I had it but I only had Duct Tape available. Anyone else doing any taping? Bob Anderson 12/6/11 11:04 pm Since the KT tape won't stick I may try some duct tape. I have a roll in the garage. Richard Stiller 12/13/11 4:21 pm |