Attitude

The attitude we bring to training and racing is one of the biggest determining factors in our success.  

That is a big statement.  

With the right attitude, success becomes possible, but without the right attitude success become highly unlikely.  No matter how great your training schedule is or how great your race strategy is, it is very unlikely to be successful if your attitude is not in the right place.  And even if your training schedule or race plan has flaws, you still have the possibility of success with the right attitude. But if you can marry the 2 together, a great training schedule and race plan, along with the right attitude, well …. then it will be hard not to be successful.  

4 Elements To A Successful Attitude

I believe there are 4 elements to a successful attitude for training and racing and pursuing your goals: Positivity, Belief, Confidence and Determination

1) Positivity:  

The body tends to follow the mind, so while negativity makes you feel worse, positivity can help you feel better. The runner must stay positive and optimistic in mind-frame and outlook. They must focus on the positive and opportunities of their situation. They must recognize, and dismiss negative thoughts as quickly and effectively as possible.  Negative thoughts happen to everyone, it is human nature.  The most successful runners though are those who learn to recognize and deal with those negative thoughts efficiently and turn them back into positives.  They take the thought “I feel so bad and it’s not even half way yet” and recognized it's subjective negativity and turn it so then it becomes “this is going to be so epic when I overcome this”.

2) Belief:

The runner must believe in themselves.  The runner must believe that what they are trying to accomplish is possible, and they must believe in that their training will help get them there.  Without belief, success will not happen, period.  A key to belief is being open to the possibilities and potential of themselves. The runner must allow themselves to believe.

3) Confidence:

A runner must allow training to build up their confidence.  They must give themselves credit for the hard work they do in training (even when it’s not perfect) and allow it to build them up mentally as well as physically. The most successful runners go the start line with a calm confidence that they are well prepared for the task before them. The runner must have confidence in themselves and give themselves permission in the race to be the bad-ass they have worked so hard in training to become. Confidence and belief are closely related, we must believe it is possible and that we can do it, and then we must have the confidence in ourselves and our training to go out there and get it done.

4) Determination:

A runner must build up and maintain a strong determination and steely resolve to accomplish their goals.  Often in athletics determination springs for a passion for the sport and the goals we are pursuing.  Ultimately in training we must be able to be determined and passionate enough about pursuing our goals that it motivates us to get out there every day and do the work necessary to reach our goals.  In racing in order to accomplish our goals we must remain more determined and resolute that we are tired.  The stronger our determination, the longer we can outpace fatigue.  Determination keeps it focuses intently on the destination (the goal) rather than on the sacrifices it takes to get there.   

The Attitude Muscle

We can not just decide one day that we will have a great attitude and then magically “poof” everything will be perfect.  Unfortunately it doesn’t work like that.  Instead, our attitude is like a muscle, it is something we have to work on, and train, and develop.  It is not something that will be perfect to start with, but the more diligent we are in working on it, the better and stronger it will become.  Slowly over time we will learn to master the 4 elements that make up the attitude we desire, the one that will help lead us to success and accomplished goals.  And in the times we fail in our attitude, and there will be plenty of those, we must recognize it, and learn from it, and fix it, and rededicate ourselves to the process of developing a successful attitude.  We will never be completely perfect, but with time and diligence we can build up a strong attitude muscle, one we can call on when when we need it most.

Vision

One of the most powerful tools that you have as you work on your attitude and pursue your goals, is a vision of what you want to achieve.  You need to be able to clearly see and define what you are trying to accomplish.  What will it look like, what will it taste like, what will it smell like, and what will it feel like.  Include all the senses you can in your vision, the more senses the more real and tangible it will become to you.  Think of this vision often, multiple times per day, burn it into your mind.  This vision will help you with all the elements of attitude we just talked about.  With a strong vision of success in your head, with all your senses engaged, it becomes more real and concrete to you, not so much a dream or fairy tale anymore, but a real place and destination you are moving towards.  As such, it will be easier to remain positive and dismiss negativity.  It will be easier to believe in it and that you can you achieve it.  It will be easier to see your hard work getting you closer and thus building your confidence.  And this vision will make it that much easier to stay motivated, determined and passionate about it.

Do yourself, your training, and your racing the biggest favor you can, arm yourself with a major key to your success, the right attitude.  

The Hadley Liberty Training Cycle

The Hadley Liberty Training Cycle is a training cycle design that allows runners, ranging from 5k to marathon in specialty, to successfully prepare and peak for a goal race or series of goal races.  The Hadley Liberty Training Cycle got its name when one of Coach Hadley's children noticed the diagram of the cycles structure resembled the torch on the Statue of Liberty.  

The Hadley Liberty Training Cycle is made up of 4 training phases and the cycle as a whole typically ranges from 12 to 24 weeks in length, but can be modified if needed for other time frames.  Here is a brief overview of each phase.

Regeneration Phase

The Regeneration Phase is the first phase in a training cycle and starts as soon as the goal race(s) of the previous training cycle ends.  The purpose of the Regeneration Phase is to recover from the last training cycle and to recharge physically and mentally before beginning hard training for the next goal race(s).  The Regeneration break is made of of rest days, short easy runs and light cross training (if desired).  No stress workouts are under-taken during the Regeneration Phase.  The Regeneration Phase will last from 1 to 4 weeks in length depending on the length and demands of the last training cycle and goal race, and the physical and mental fatigue level of the runner.   

Base Phase

The Base Phase is the second phase in the training cycle and acts as a transition period between the recovery of the Regeneration Phase and the rigorous formal training of the Fundamental Phase. In the Base Phase the runner will resume doing stress workouts and fall back into the regular timing of their preferred micro-cycle structure (i.e. normal weekly training routine).  But in order to provide a transition period the stress workouts are kept somewhat less structured and moderate in terms of difficulty.  Quality workouts take the form of easy progressions and informal fartleks and long runs are kept easy to moderate in rhythm and moderate in duration. This Base Phase allows the runner time to get back into the swing of training, regain some of the lost fitness from the Regeneration Phase, but do so in a low pressure and more relaxed environment.  Typically the Base Phase will last the same duration as the Regeneration Phase, so if you take a 3 week Regeneration break then you can figure on a 3 week Base Phase to transition back into full training.

Fundamental Phase

The Fundamental Phase is the third and longest phase of the training cycle.  In the Fundamental Phase the athlete works to build their all-around running fitness with regular speed, stamina and endurance focused stress workouts (see last blog entry for workout examples).  As illustrated in the model above, the runner seeks to expand their fitness in each area.  There is a balance between categories (speed, stamina and endurance) so that no weaknesses are allowed to grow.  For example, if 3 stress workouts are used in each micro-cycle (be it 7 or 9 or 10 days long) then 1 will be a speed workout, 1 a stamina workout and 1 an endurance workout.  But the specific workouts done in each category will vary some from individual to individual based on the goal race distance and any personal strengths or weaknesses the individual athlete has.  Because of the balanced nature of the Fundamental Phase the runner can often race successfully in a fairly wide range of race distance often ranging from 5k to half marathon in distance. Typically the Fundamental Phase lasts between 6 to 12 weeks in length, our roughly half of the training cycle, allowing ample time for significant fitness gains to be made.  

Specific Phase

The Specific Phase is the fourth and last phase of the training cycle and includes the goal race or races.  In the Specific Phase the athlete takes the strong base of fitness built in the Fundamental Phase and starts to focus it in on the specific demands of the goal race distance.  The mixture between workout categories gets skewed towards the goal race demands and workouts within the categories take on a greater goal race focus.  All workout categories are still utilized but the timing and frequency of them changes depending on the goal race.  For example: stamina workouts and endurance workout will occur more often during a marathon Specific Phase than a speed workout will and within the stamina category, Aerobic Threshold workouts will be done more frequently and within the endurance category quality long runs (such as tempo and fast finish long runs) will grow in frequency and focus, as these workouts are more closely associated with race specific demands of the marathon.  This allows the runner to hone their fitness to a peak for a certain race distance.  Typically a Specific Phase will last between 4 and 8 weeks in duration, long enough to get the peaking and gains associated with race specific training, while not too long so that the skewing of category frequency causes any significant backsliding in important aspects of underlying fitness in the areas not worked on as frequently.  

While there are variation in the timing and format that can take place based on specific needs, this is the primary structure of training plans used and developed by Maximum Performance Running. More on each phase and the cycle as a whole coming in future posts.

For those of you who who are familiar with MPR's previous training cycle design discussed in previous blog posts and on the EliteMarathonig.com website. The main and only substantive difference between these designs is that I have now broken out more clearly defined the Base Phase from the Fundamental Phase. Previously I would have the first few weeks of the Fundamental Phase be a transition period similar to what I have described here as the Base Phase.  I have now broken it out into its own phase (albeit a short one) and more clearly defined it as I have found it to be a vital step in the flow of the training cycle. 

Happy Running! 

MPR Workout Guidelines, Training Paces & Equivalent Race Times

Provided for you in this blog is a list of the basic guidelines for the workouts (stress workout and easy runs) that are a normal part of the training mix in Maximum Performance Running ("MPR") personal coaching and custom training programs for races between 5k and marathon in length.  These guidelines include the purpose, feel, heart rate and appropriate pace range for the run/workout.  All the information you will need (regardless of how you like to do workouts: by feel, heart rate or pace or some combination thereof) to make sure you are accomplishing the purpose of each run you do.  

Training Paces And Equivalent Race Times

Below are 3 different charts which show you equivalent races times and the training paces associated with those race times.  There are 3 charts to choose from based on the type of runner you are:

Neutral Predisposition:  for the well rounded runner who races all different distances and fares similarly against their peers at most distances from 5k through the marathon.  If in doubt which chart to use, use this one as the majority of runners will fall into this category.

Long Distance Predisposition:  for the aerobic monsters who tend to do better than their peers in the longer races (half marathon and marathon) and focus their training and racing there.

Short Distance Predisposition:  for the speed demons who tend to do better than their peers in the shorter races (5k and 10k) and focus their training and racing there.

Note: The equivalent race times on these charts show you equivalent times if you were equally as well prepared at each race distance (for your predisposition) and had a similar course and similar conditions.  Please note that a low mileage runner will not be as well prepared for a marathon as they can be for a 5k or 10k and a higher mileage runner who shy's away from speed work will not be as well prepared for a 5k as they might be for a half or full marathon.  Think of these equivalent times more as potential times that can be expected if training is scaled accordingly toward those distances. 

Workout And Run Guidelines

These workouts and runs are given in terms of duration but can easily be converted to distances is desired by choosing distances that fit within these time guidelines.  

Easy Runs
Category:  Recovery
Purpose:  promote recovery from stress workouts while maintaining or advancing cardiovascular fitness and adaptations to running
Workout:  20-90 minutes easy pace run
Feel:  comfortable and relaxed, can easily carry on a conversation with training partner, never pushing the pace
Heart Rate:  65-75% of Maximum Heart Rate
Paces:  see pace guide

Fast Repeats
Category:  Stress - Speed
Purpose:  improves speed, stride power and running economy
Workout:  Repeats of :30 to 2:00, totaling 15 to 21 minutes 
Recovery:  slow jog of 100% of repeat duration
Feel:  hard, quick, aggressive rhythm but never straining
Heart Rate:  N/A (not a good guide for this workout)
Paces:  Fast Pace - see pace guide
Example:   18 x 1:00 w 1:00 jog recovery

VO2 Max Repeats
Category:  Stress - Speed
Purpose:  improves maximum oxygen intake/utilization (VO2 Max) and stress aerobic power 
Workout:  Repeats of 2:00 to 5:00, totaling 21 to 28 minutes 
Recovery:  slow jog of 75% of repeat duration (up to 3:00 max recovery)
Feel:  strong, hard but smooth and controlled rhythm
Heart Rate:  98-100% of Maximum Heart Rate (after ramp up over first 60 seconds)
Paces:  VO2 Max Pace - see pace guide
Example:   8 x 3:00 w 2:15 jog recovery

Groove Repeats
Category:  Stress - Speed
Purpose:  improves body’s adaptations to running in a higher lactate environment and running at a high percentage of maximum heart rate for extended periods of time
Workout:  Repeats of 4:00 to 8:00, totaling 28 to 36 minutes 
Recovery:  slow jog of 50% of repeat duration (up to 3:00 max recovery)
Feel:  quick, hard groove; pressing but sustainable for moderate durations
Heart Rate:  94-96% of Maximum Heart Rate (after ramp up over first 60 seconds)
Paces:  Groove Pace - see pace guide
Example:  6 x 5:00 w 2:30 jog recovery

Hill Repeats
Category:  Stress - Speed
Purpose:  improves stride power and running economy
Workout:  Repeats of :30 to 2:00 up a hill, totaling 15 to 21 minutes 
Hill:  moderate hill of 4-6% incline
Recovery:  slow jog back down the hill
Feel:  hard, quick, aggressive rhythm  (effort of a Fast Repeats workout)
Heart Rate:  N/A (not a good guide for this workout)
Paces:  see pace guide - pace will depend on incline but roughly Groove to LT pace
Example:  12 x 1:30 Hill with jog down recovery
Variation:  Do the repeats on a treadmill at 4-6% incline with slow jog at 0% incline for 100% of repeat duration as recovery between repeats

Lactate Threshold Tempos
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes at LT Pace 
Feel:  strong, smooth rhythm; pressing but sustainable for extended periods
Heart Rate:  88-92% of Maximum Heart Rate 
Paces:  Lactate Threshold (LT) Pace - see pace guide
Example:  27 minute LT Tempo Run

Lactate Threshold Repeats
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Repeats of 5:00 to 20:00, totaling 30 to 40 minutes 
Recovery:  slow jog of 20% of repeat duration (up to 3:00 max recovery) 
Feel:  strong, smooth rhythm; pressing but sustainable for extended periods
Heart Rate:  88-92% of Maximum Heart Rate 
Paces:  Lactate Threshold (LT) Pace - see pace guide
Example:  3 x 12:00 w 2:20 jog recovery 

Lactate Threshold Progression
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes increasing in intensity during the run 
Feel:  starts off as a comfortably quick rhythm and gradually ramps up in intensity until reaching a strong, hard groove by the end
Heart Rate:  starts at approx 84-88% and ramps up to 94-96% of Maximum Heart Rate 
Paces:  Starts at Aerobic Threshold (AT) Pace and ends at Groove Pace - see pace guide
Example:  27 minute run gradually increasing from AT pace to Groove Pace

Lactate Threshold Wave
Category:  Stress - Stamina
Purpose:  improves lactate threshold and efficiency at dissipating lactate; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 24 to 30 minutes alternating intensities every 2-5 minutes between 2 different intensities 
Feel:  alternates segments between a comfortably quick rhythm and strong, hard groove
Heart Rate:  alternates segments between starts at approx 84-88% and ramps up to 94-96% of Maximum Heart Rate 
Paces:  Alternates segments between Aerobic Threshold (AT) Pace and ends Groove Pace - see pace guide
Example:  27 minute run alternating 3 minute segments between AT pace and Groove Pace
(if using distance, half mile to 1k segments are recommended)

Aerobic Threshold Tempos
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes at AT Pace 
Feel:   comfortably quick rhythm; strong but smooth and controlled
Heart Rate:  84-88% of Maximum Heart Rate 
Paces:  Aerobic Threshold (AT) Pace - see pace guide
Example:  54 minute AT Tempo Run

Aerobic Threshold Repeats
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Repeats of 10:00 to 40:00, totaling 60 to 80 minutes 
Recovery:  slow jog of 15% of repeat duration (up to 3:00 max recovery) 
Feel:  comfortably quick rhythm; strong but smooth and controlled
Heart Rate:  84-88% of Maximum Heart Rate 
Paces:  Aerobic Threshold (AT) Pace - see pace guide
Example:  3 x 25:00 w 3:00 jog recovery 

Aerobic Threshold Progression
Category:  Stress - Stamina
Purpose:  improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes increasing in intensity during the run 
Feel:  starts off as a brisk rhythm and gradually ramps up in intensity until reaching a strong, smooth pressing but sustainable rhythm
Heart Rate:  starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate 
Paces:  Starts at Brisk Pace Pace and ends at Lactate Threshold (LT) Pace - see pace guide
Example:  54 minutes gradually increasing from Brisk pace to LT Pace

Aerobic Threshold Wave
Category:  Stress - Stamina
Purpose:   improves aerobic threshold and efficiency at using energy sources; the ability to run at a quick pace for extended periods of time
Workout:  Continuous run of 48 to 60 minutes alternating intensities every 5-10 minutes between 2 different intensities 
Feel:  alternates segments between a brisk rhythm and strong, smooth, pressing but sustainable rhythm
Heart Rate:  alternates segments between starts at approx 81-85% and ramps up to 88-92% of Maximum Heart Rate 
Paces:  Alternates between Brisk Pace and LT Pace - see pace guide
Example:  54 minute Run alternating 6 minute segments between Brisk Pace and LT Pace
(if using distances 1k to 1 mile segments are recommended)

Brisk Run
Category:  Stress - Stamina
Purpose:  improves the body's efficiency at using different energy sources; hardens the body and mind to longer durations at moderate intensities;
Workout:  Continuous run of 60 to 90 minutes at Brisk Pace 
Feel:   brisk rhythm at a moderate intensity
Heart Rate:  81-85% of Maximum Heart Rate 
Paces:  Brisk Pace - see pace guide

Example:  80 minute Brisk Run

Moderate Rhythm Long Run
Category:  Stress - Endurance
Purpose:  improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts
Workout:  Continuous run of 90 to 180 minutes at Moderate Pace 
Feel:   comfortably and relaxed but never lagging rhythm (i.e. moderate rhythm), just a hair quicker than easy pace runs
Heart Rate:  75-79% of Maximum Heart Rate 
Paces:  Moderate Pace - see pace guide
Example:  150 minute Moderate Pace long run 

Steady State Long Run
Category:  Stress - Endurance
Purpose:  improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body and mind to extended efforts at a quicker intensity
Workout:  Continuous run of 75 to 150 minutes at Steady State Pace 
Feel:   steady state effort, somewhat comfortable but with some sustainable intensity added
Heart Rate:  78-82% of Maximum Heart Rate 
Paces:  Steady State Pace - see pace guide
Example:  120 minute Steady State Pace long run 

Tempo Long Run
Category:  Stress - Endurance/Stamina
Purpose:   improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
Workout:  Continuous run of 75 to 150 minutes with the first 20-40% at an Easy Pace, the middle 40-60% at AT Pace or Brisk Pace, and the last 20-40% at Easy Pace 
Feel:   the first and last segment at a comfortable and relaxed rhythm with the middle segment at a comfortably quick or brisk rhythm
Heart Rate:  65-75% of Maximum Heart Rate during the first and last segments and 81-88% during the middle segment
Paces:  Easy Pace, Brisk Pace or AT Pace - see pace guide
Example:  120 minute Tempo Long Run  with the first 35 minutes at Easy Pace, the middle 50 minutes at AT Pace and the last 35 minutes at Easy Pace 

Fast Finish Long Run
Category:  Stress - Endurance/Stamina
Purpose:   improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body and mind to running at quicker paces while tired/depleted
Workout:  Continuous run of 75 to 150 minutes with the first 60-80% at an Easy Pace, and the last 20-40% of the run at AT Pace 
Feel:   the first segment at a comfortable and relaxed rhythm with the last segment at a comfortably quick rhythm
Heart Rate:  65-75% of Maximum Heart Rate during the first segment and 84-88% during the last segment
Paces:  Easy Pace and AT Pace - see pace guide
Example:  120 minute Tempo Long Run  with the first 90 minutes at Easy Pace, the last 30 minutes at AT Pace 

Note: if using Heart Rate as your guide it is important to know your actual Maximum Heart Rate as tested in the real world and not based on a formula.  Heart rates can vary significantly from individual to individual of similar fitness and age.  Also it is important to have a accurate and reliable heart rate monitor.  It is recommended that heart rate, if used, be used in conjunction with pace or feel (or both).  

Video Blog 3 - Recovery

Here is the third entry in the video blog series covering different aspects in training for distance running.

The topic in this video blog is the different components in the "Recover" side of the Stress & Recover principle.

The components of recovery covered in this video blog include:

- Cool-Downs
- Eating & Drinking
- Sleeping
- Resting / Daily Activity
- Easy Runs
- Stretching
- Rolling & Massage
- Other Recovery Therapies

Coming up next in our video bog series we will start looking at stress workouts and I promise more visual aids and graphics and less of me staring at the camera. ;-)