tag:blogger.com,1999:blog-73571310760221204982024-03-15T18:09:48.770-07:00Maximum Performance RunningCoach Mark Hadley's blog site to discuss the training of distance runners.Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.comBlogger94125tag:blogger.com,1999:blog-7357131076022120498.post-18621601829430673802017-09-25T05:45:00.000-07:002017-09-25T05:45:30.517-07:00How To Approach Workouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_aOso6LO5kgIDSs-KUSrmpRnfIWfwXBzcGIaqex_FIFQFrCLuaNXoa4q0hVUOFfKTcma_jCCpMZ5qK6B3bbaGErvlTqT5t39MSkdzVyHQ9EUWNy6rZqEdilApEn2NeKgQXIP7CmhGhRLI/s1600/Mark+-+OleMiss.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="752" data-original-width="660" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_aOso6LO5kgIDSs-KUSrmpRnfIWfwXBzcGIaqex_FIFQFrCLuaNXoa4q0hVUOFfKTcma_jCCpMZ5qK6B3bbaGErvlTqT5t39MSkdzVyHQ9EUWNy6rZqEdilApEn2NeKgQXIP7CmhGhRLI/s320/Mark+-+OleMiss.jpg" width="280" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;">Wish I had this knowledge back when I had this body :-)</span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A big key to the success and sustainability of our training is how we approach each run and workout we do. So I wanted to write a blog entry to discuss this topic a little to help us all to enjoy and get the most out of our training. As with our training, let's break this discussion up into stress workouts and recovery runs. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Stress Workouts</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Purpose: </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stress workouts are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our running fitness. Our goal is to do sufficient and specific enough work in order to elicit the adaptation we are seeking.</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Primary Goals:</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> In order to accomplish the purpose of the stress workout we should have 2 main goals for the workout:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Effort: Put in the appropriate effort level for the workout. Your body gets the benefits from the effort you put in. If you give the effort you’ll get the benefits regardless of what the watch says. This satisfies the “significantly stress” component of our stress workout purpose (see above). </span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Execute: Execute the workout as it was designed. By this I am not talking about paces, but rather executing the distance and feel of the workout as intended. (see <a href="http://maximumperformancerunning.blogspot.com/2016/10/chapter-3-stress-workouts.html" target="_blank">Stress Workout</a> blog entry) Stress workouts are designed to elicit certain adaptations, and so good execution is important to satisfy the “stress specifically” portion of our stress workout purpose. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Time/Pace: </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Notice that I did not list times or paces as our primary goals for the workout. The purpose of our workout is not to hit certain times, it is to significantly and specifically stress the body in order to elicit desired adaptation (improved fitness). So times/paces should not be a our primary goals in stress workouts. But what times/paces are good for is to provide us with feedback and sanity checks. I have extensive pace charts on the MPR <a href="http://mprunning.com/Home.html" target="_blank">website </a>to help runners interrupt the pace elements of workout so that they can do 2 things: 1) have a frame of reference for what to expect in terms of pace in workouts and 2) to understand what certain workout paces indicate in terms of race time fitness. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Attitude: </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Far too many runners have significant anxiety and even dread about some workouts primarily because they have things they can’t fully directly control, such as pace/time, as their main goal. This is an unhealthy way to feel about stress workouts. Our stress workouts are our chance to stress the body and elicit increased fitness. We only get 1-2 of these workouts per week (usually) so we should be excited about them and the opportunities for improvement they hold. And by focusing on appropriate effort and smart execution (or 2 primary goals) we are centered on items we can 100% control. Know going in that if put in the work and approach it smartly that you will get the benefits from it, regardless of what the watch says. Enter the workout with confidence, excitement and determination because you can 100% control meeting its primary goals. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mirror Race Strategy: </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Physiologically and mentally the best way to approach workouts (and races) is to follow a 3 phase strategy (see <a href="http://maximumperformancerunning.blogspot.com/2016/11/chapter-11-racing.html" target="_blank">Racing</a> blog entry) as follows:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">First 10%: start conservative and ease into it</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10% - 80%: strong, smooth and steady</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Last 20%: finish strong with whatever is left in the tank</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So this is how we want to approach all our workouts and races. Ingrain this in your mind and body and make it second nature to you. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: if you are doing a 10 x 800 workout then start conservative on the first repeat , easing into the workout, run the next 7 repeats (2-8) strong, smooth and steady, then seek finish strong/fast the last 2 repeats. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Write It Down: </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I recommend starting a workout diary, where you can write down beforehand what you want to accomplish and then afterwards assess how it went.</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Things to include in your workout diary:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The specifics of the workout planned (warm-ups and cool-downs, workout type, distances, number of repeats, recovery, etc)</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your primary goals (see above), write them out each time to help ingrain them (no cutting and pasting)</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Any secondary goals you have (this may include time/paces or heart rate targets but doesn’t have to)</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">List at least 2 things you mentally want to work on (such as positive self talk) and 2 things you want to physically work on (such as staying relaxed in the upper body).</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">After the workout objectively state the specifics of how the workout went and how you did on relation to your primary and secondary goals, and how did you do on the physical and mental things you wanted to work on. </span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Be sure to pick-out at least 1 thing you did very well and at least 1 thing you still need some work on. Note: be sure to keep this balanced, give yourself full credit for the things you do well, it is </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>important</b></span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> in building up your confidence. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A good training diary is great way to stay objective about your workouts, and to learn your own strengths and how to take advantage of them, and your weaknesses and how to work on them. Look back on this diary periodically to see your progress and better understand and appreciate your journey. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Recovery Runs</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Purpose: </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Easy runs are runs we do in order to promote recovery from our stress workouts while maintaining or advancing our cardiovascular fitness and our body’s adaptations to running. These runs should be kept short enough in duration and slow enough in pace that they do not significantly stress the body’s systems, while being enough to maintain bio-mechanical efficiency and provide cardiovascular benefit. </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Primary Goals:</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> In order to accomplish the purpose of the recovery run we should have 2 main goals for the run:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: keep the effort and duration of the run in check so as to not stress the body and let it recover. Keep the effort comfortable and relaxed, a rhythm you can easily carry on a conversation at, never feeling like you are pushing the pace at all. </span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Maintain Adaptations: get in enough work (duration, effort) to maintain the adaptations/fitness we have built, without compromising recovery. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">See the “<a href="http://maximumperformancerunning.blogspot.com/2016/10/chapter-4-recovery.html" target="_blank">Recovery</a>” blog entry for more specifics on duration and paces and common pitfalls of recovery runs. </span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com1tag:blogger.com,1999:blog-7357131076022120498.post-82600283657809003022017-02-17T06:15:00.001-08:002017-02-17T06:15:33.188-08:00Chapter 13 - Warm-ups and Cool-Downs<span style="background-color: white; color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span><br />
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<span style="background-color: white;"><span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b>"A proper warm-up and cool-down is our first line of defense against injury"</b></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">Next, I want to talk to you about the importance of a proper warm-up and cool-down and my recommendations on each. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white;"><b><u>Warm-up</u></b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">The primary mission of a warm-up is to get the body ready for the run or workout we are about to get started on by engaging the muscles and tendons we are about to work. Secondarily it also helps us gain and retain a sufficient range of motion in our muscles, tendons and joints. A proper warm-up goes a long way to keeping injuries at bay.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">The specifics of what is needed from a warm-up can be as individual as the person engaging in it. So my recommendation is that you follow the basic outline below as your base warm-up routines and then add to it as needed to cover any individual requirements you have (i.e. problems or weakness in an area). </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;"><b>Before An Easy Or Long Run - Dynamic Warm-up Routine</b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1. Standing High Knees Lifts - slowly march in place bring your knees up so that your thigh is parallel with the ground - 10-12 lifts for each leg</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2. Standing Butt Kicks - standing in place alternately bring your heel up and back (with thigh staying in place) towards your buttocks - 10-12 lifts for each leg</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3. Leg Swings - holding a wall, bench or partner for balance, gently swing your leg forward and backward while keeping it mostly straight. This should <b>not</b> be a violent or over exaggerated movement - 10-12 swings each leg</span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4. Cross Over Leg Swings - </span><span style="font-family: "arial" , "helvetica" , sans-serif;">holding a wall, bench or partner for balance, gently swing your leg back and forth, side to side, across the front of your body while keeping it mostly straight. This should <b>not</b> be a violent or over exaggerated movement - 10-12 swings each leg</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">5. Walking Karaoke - this is a sideways walk alternating with your lead leg crossing over in front of your body - 10-12 steps per leg (face the opposite direction but go the smae direction to work the other leg).</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">6. Ankle Rolls - while standing, place your toe on the ground behind you with your heel straight up in the air - make 10-12 circles with your heel (leaving your toe in place on the ground) on each leg.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Before A Quality Stress Workout Or Race</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1. The Dynamic Warm-Up Routine described above</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2. Easy warm-up run - length depends on individual factors - with the last 90 seconds done at a up-tempo pace (LT to AT pace) in order to stir up the aerobic enzymes and prime the aerobic engine for the workout/race.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3. Any light drills or strides as needed or if needed to feel ready to roll for the workout/race</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Keep all warm-up activities dynamic in nature (i.e moving) as static stretching can temporarily weaken the muscles - not what you want before exercising them.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white;"><b>Cool-Downs</b></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">The cool-down has 2 main purposes depending on what type of run or workout it follows. Following an easy run it is an opportunity to stretch the muscles when they are warm and pliable and receptive to the stretching. This helps the body attain and maintain a proper range of motion in all running related muscles, joints and tendons. Following a stress workout or race (speed, stamina or endurance) our cool-down flushes the muscles with new blood flow, carrying away and "junk" accumulated in the workout and helps to jump start the recovery process. The cool-down is your first step in the recovery process after stress workouts and races. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">Similar to warm-ups, what is needed from a cool-down routine can be an individual thing, so my recommendation is to use the routines described below as your base and then add to them as needed to address any individual issues/needs. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;"><b>After An Easy Run - Static Stretching Routine</b></span></span></div>
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<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">1. Walking (2-5 mins)</span></span><span style="background-color: white; font-family: arial, helvetica, sans-serif;"> </span><span style="background-color: white; font-family: arial, helvetica, sans-serif;">- great opportunity to start rehydrating/refueling</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">2. Calf Wall Stretch - using a wall, post or partner to stretch the calves by pushing gently against it while driving our rear heel towards the ground - 20-30 seconds on each leg</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">3. Sped Leg Stretch - with legs straight (slightly bent - never locked out) spread them a comfortable width apart (past you shoulder width but not straining) and bend upper body downward, stretching in middle, towards left leg and toward right leg 20-30 seconds each.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">4. Together Hamstring Stretch - standing with legs together straightened (slightly bent - never completely locked out), bend at the waist and reach down towards the ground and hold for 20-30 seconds. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">5. Standing Quad Stretch - start straight, with feet should width, bend one knee and gently pull heel back towards buttocks (straight back) while keeping thigh perpendicular with the ground, and hold for 20-30 seconds, then repeat with other leg. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">6. Cross Over Glute Stretch - seated on the ground with legs straight out in front of you, bend one leg and place foot on far side of opposite knee, twist upper body towards the side of the bent leg and hold for 20-30 seconds then repeat with opposite leg. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">7. Raised Lunge Stretch - start by standing a short stride away from a bench, chair or bumper of a car, place one foot on the bench, keeping the other leg straight foot on the ground, slowly lunge forward towards the raised foot and hold for 20-30 seconds and then repeat with opposite leg. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;"><b>After A Quality Stress Workout or Race</b></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">1. Walking (2-5 mins) - great opportunity to start rehydrating/refueling</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">2. Easy jogging - duration depend on length of workout/race and individual level of mileage.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">3. Light and limited range dynamic movements or gentle rolling as needed </span></span><br />
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<b style="font-family: arial, helvetica, sans-serif;"><span style="font-size: large;">After An Endurance Stress Workout (Long Run)</span></b><br />
<span style="font-size: large;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white;">1. Walking (2-5 mins)</span></span><span style="background-color: white; font-family: arial, helvetica, sans-serif;"> </span><span style="background-color: white; font-family: arial, helvetica, sans-serif;">- great opportunity to start rehydrating/refueling</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">2. Light and limited range dynamic movements or gentle rolling as needed </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: white; font-size: large;">Note: We do not want to do any hard or significant static stretching immediately after a stress workout or race as highly fatigued muscle are easier to strain as they are weakened and the sensory feedback they provide is compromised for a period of time. </span></span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white;"><b>Consistency</b></span></span><br />
<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white;">While the routines above are short and simple and only take a few minutes to do, the consistent use of them before and after your runs will make a big difference in how you feel on your runs and in reducing the likelihood of injury in just a short time. It is a great 5-10 minute investment of your training time. Ingrain these into your running routine to the point it comes as second nature, so that without even thinking you automatically launch into your dynamic warm-up routine before runs and go through your cool-down protocol afterwards. It will help you get the most out of the work your do in your runs. </span></span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com3tag:blogger.com,1999:blog-7357131076022120498.post-75837016709340882032016-12-04T11:00:00.000-08:002016-12-04T11:05:45.008-08:00Chapter 12 - Attitude<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: black; font-family: "arial"; font-style: italic; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;"><b>The attitude we bring to training and racing is one of the biggest determining factors in our success. </b></span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">That is a big statement. </span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">With the right attitude, success becomes possible, but without the right attitude success is 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 have 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. </span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">4 Elements To A Successful Attitude</span></span></div>
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<span style="background-color: white; font-family: "arial"; font-size: large; white-space: pre-wrap;">I believe there are 4 elements to a successful attitude for training and racing and pursuing your goals: Positivity, Belief, Confidence and Determination</span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">1) Positivity: </span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">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 in training and in racing. 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 and part of fatigue. The most successful runners though are those who learn to recognize and deal with those negative thoughts quickly and turn them back into positives. They take the thought “Its just not my day, I can’t do this” and recognized it's subjective negativity and turn it so then it becomes “this is going to be so epic when I overcome this”. </span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">2) Belief:</span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">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.</span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">3) Confidence:</span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">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.</span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">4) Determination:</span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">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 focus intently on the destination (the goal) rather than on the sacrifices it takes to get there. </span></span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">The Attitude Muscle</span></span></div>
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<span style="background-color: white; font-family: "arial"; font-size: large; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Vision</span></span></div>
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<span style="background-color: white; font-family: "arial"; font-size: large; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Do yourself, your training, and your racing the biggest favor you can, arm yourself with a major key to your success, the right attitude. </span></span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com3tag:blogger.com,1999:blog-7357131076022120498.post-52871450029628200112016-11-27T09:32:00.000-08:002016-11-27T09:49:58.017-08:00Chapter 11 - Racing<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyj9cx7dtj1_Vd6-jK3OCykp60caexvftf7tVmhgfc9f5ieqCs1Dzbbgdu8Hrqna7_I3ou7-EjWodqVAt6OD6ZJksX5L_t0ZbRUi4W3oGl0oyPXkV2s_IytU0BOKKloR7CsyqrdDbjWnj5/s1600/Start+Line+-+Albany.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="141" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyj9cx7dtj1_Vd6-jK3OCykp60caexvftf7tVmhgfc9f5ieqCs1Dzbbgdu8Hrqna7_I3ou7-EjWodqVAt6OD6ZJksX5L_t0ZbRUi4W3oGl0oyPXkV2s_IytU0BOKKloR7CsyqrdDbjWnj5/s400/Start+Line+-+Albany.jpg" width="400" /></a></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><br /></i></span></div>
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<span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">"Smile as you head to the start line, races are a celebration of the hard work we have done in training."</span></b></i></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><i><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></i></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">When determining the best race strategy to advise distance runners to utilize, I came up with the following criteria to help guide me, I wanted a strategy that:</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Offered the highest probability of producing the best performance</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Was physiologically sound</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Was psychology sound</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- Could be practiced in training to help the runner master it</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">After studying all the different components involved, and looking at the best results from runners of all ages and ability levels over multiple decades, I have the come up with what I feel is the best race strategy and use and one that meets all of the criteria listed above.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Interestingly enough, this general strategy (slight negative split) has been what has been used in the vast majority of world records in distance races over the last 50 years, giving me good confidence in its soundness.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I am also defining the race strategy I recommend in such a way that it can be utilized by runners regardless of how they prefer to monitor their races, whether by pace, effort, or heart rate, so that it may be used by all runners. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Race Strategy</span></span></div>
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<span style="background-color: white; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">I recommend that the race be broken up into 3 segments, as follows:</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Segment #1:</span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> First 10% of the race - Easing into it</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">In the first segment of the race the runner eases into their goal pace/effort/heart rate. The runner does this by starting conservatively, just slightly slower than goal pace/effort/heart rate and gradually ramping up into the goal ranges by 5-10% into the race.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Physiologically this allows the body to ease into its goal range more efficiently and with a lower energy burn rate and blood lactate level than a more abrupt start allows. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Psychologically this takes some pressure and stress off on the starting line and in early part of the race, as the runner knows they have time (by design) to ramp into their performance. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Segment #2:</span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 10% to 80% of race distance - Strong, Smooth and Steady</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The second segment of the race is by far the longest and encompasses the majority of the race. It lasts from the 10% mark of the race to the 80% mark of the race or 70% of the total race distance. Our strategy in this second segment is to run as smooth and even as possible in our goal range (either pace, heart rate or effort). We want to focus on a good strong sustainable rhythm and staying as relaxed as possible while running in our goal range. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Physiologically this allows the body to run as expend as little energy as possible while at goal range. Just letting the miles tick by as we focus on staying as smooth and relaxed as possible. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Psychologically it allows us to go on auto-pilot and just execute what we have trained to do without over thinking things or getting too caught up in racing just yet.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Segment #3: </span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Last 20% of race distance - Racing home</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">At the 80% point in the race we do a quick assessment on how much gas we have left in the tank, and then race home the best we can based on that. At best we may be able to pick-up the pace some in this final segment as we race home, and at worst we should be able to maintain our goal pace if we have executed our first 80% as planned. Any up-side on our goal time comes in this last 20% of the race. We have raced the first 80% of the race with our heads, following a strategy we should be able to maintain the whole way, and now we race the last 20% of the race with our hearts to finish off the performance and maybe realize some upside. We use competition to help motivate us and embrace the challenge of pushing and expanding our limits. This last 20% is a huge investment both physically and mentally as we are pushing our limits and dealing with steadily growing fatigue, but that is why we executed the first 80% as we did, to conserve as much physical and mental energy as we could for this last segment. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Physiologically we have set ourselves up well, we have covered the first 80% at a manageable level so now we are free to race home and use up what energies we have left knowing we are close to home and most of the way to a great performance.</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Psychologically we conserved our mental energies the first 80%, not worrying about competition, just executing a solid plan and staying smooth and relaxed and not over thinking. Now as we hit the final 20% we start pulling out the mental tricks and triggers to help us combat the fatigue. We let our competition motivate us, we try and catch or pass people, most people positive split races so by executing a slight negative split, we will be passing many more people in this segment than we get passed by. We think of how close we are to a completing a great performance and use it to excite and motivate us. We break the final miles of the race up in smaller segments and stay in the moment, executing 1 segment at a time.</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">This Race Strategy:</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">helps us run relaxed and efficient and feel good for as much of the race as possible while still maximizing our performance</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">helps us stay positive late in the race by structuring it so that we are passing people instead of getting passed late in the race, we race the second half of the race as the hunters not the hunted.</span></span></div>
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<li dir="ltr" style="background-color: white; color: black; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">conserves our mental and physical energies for when we will need it most - the final stages of the race</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">is practicable in most of our training</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Establishing Our Goal Ranges</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">An important part of this race strategy is having a good handle on what your reasonable goal range(s) should be, as we will use it as the basis for the first 80% of the race. This goal range can be a certain pace per mile or kilometer, or it can be a target heart rate range, or a certain feel/effort we want to give. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Many people find they are most comfortable with using one of these methods as their primary gauge with maybe another one (or two) as a secondary gauge. For example, you may decide to run based on feel with pace as a back-up guide that is a little more concrete. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">You have 2 big tools to use in deciding our goal range. The results of your training leading up to the race, and past experience in races. The more you have trained and raced the easier this becomes to figure out. You will have experienced workouts and races and have a good idea what that means for you in this race. A coach can be a HUGE help on this front, as not only do they know your training and racing background very well, but they have examples and knowledge of dozens (and even hundreds) other runners having done similar workouts and races. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">A big key here is to not overextend your goal ranges. Stick with what is reasonable and that you have a very high likelihood of being able to sustain. Leave stretch goals and up-side potential to that last 20% of the race and pace the first 80% of the race with solid, realistic expectation. A great tool help in setting this up is doing a simulation run or race in your training to practice the pacing you plan to use the first 80% of the race. As a key stress workout in your cycle, simply run 50-65% of the goal race distance exactly as you plan to run the first 80% of the race. It can give you great feedback, help you tweak your plan, and boost your confidence on race day. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Goal Range Adjustments</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Make sure that after establishing your goals ranges you note any adjustments that need to be made due to course or weather conditions. This includes things like any big hills on the course or warmer or colder weather conditions than you are use to in your training. Again, data from your training, past races and your coach can help you hone these adjustments. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Example Strategy</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Sub 3 Hour Marathon (goal range by pace)</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 1: ease into the race the first 2 miles: 7:00-7:10 for first mile and 6:50-7:00 for second mile</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 2: smooth and steady 6:45-6:50 per mile from 2 to 21 miles, except 6:55-7:00 pace on the hilly section from 10-13 miles</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 3: race it home last 5.2 miles at 6:50 or better pace</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Result: 2:59 or better</span></span></div>
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<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none;"><colgroup><col width="120"></col><col width="123"></col><col width="129"></col><col width="136"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
</td><td colspan="3" style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Approx Race Breakout By Segment</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #000000 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Race Distance</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 1</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 2</span></span></div>
</td><td style="border-bottom: solid #000000 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Segment 3</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #000000 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">5k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #000000 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first quarter mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #000000 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">.25 to 2.5 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #000000 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last .6 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">8k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first half mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">.5 to 4 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last mile</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">10k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first half mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">.5 to 5 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 1.2 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">15k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1 to 7.5 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 1.8 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">10 mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1 to 8 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 2 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">20k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1 to 10 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 2.4 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Half Marathon</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first mile</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1 to 10 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 3.1 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">25k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first 1.5 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1.5 to 12 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 3.5 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">30k</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first 1.5 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2 to 15 miles</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 3.6 miles</span></span></div>
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<tr style="height: 0px;"><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Marathon</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">first 2 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2 to 21 miles</span></span></div>
</td><td style="border-bottom: solid #cccccc 1px; border-left: solid #cccccc 1px; border-right: solid #cccccc 1px; border-top: solid #cccccc 1px; padding: 3px 3px 3px 3px; vertical-align: bottom;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">last 5.2 miles</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Practice In Training</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">During your stress workouts in training, practice the general outline we plan to use in racing. That is: start a bit conservative and ease into it, run strong, smooth and steady during the majority of the workout, and then finish a touch faster in the final section (i.e. slight negative split). In particular practice this approach in your tempo runs and long runs as these are continuous runs most similar to our races. After awhile of doing this, it will become ingrained and just part of how you normally run, making it second nature to you on race day. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Fueling</span></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The is is an area of race strategy that has gotten a lot more complicated for runners in recent years as there is more options now than ever before. There are tons of waters, sports drink, electrolyte drinks, energy replacement drinks, gels, gu's, sports beans, chews and lots of "normal" foods available to runners in training and races and all sorts of methods of carrying them with you if desired. So lets first cut through some of the haze and confusion and establish a base strategy.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Lets start by breaking this up into race durations:</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1) races under 1 hour</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2) races between 1 and 2 hours</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">3) races over 2 hours</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Next lets break-up the fueling needs into 2 categories</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">1) fluids/electrolytes</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">2) energy/calories</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Fluids/Electrolytes </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Serving Size: 3-6 oz (2-3 good swallows) of water or drink with electrolytes</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races under 1 hour: 1 serving every 20-30 minutes (optional)</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races between 1 - 2 hours: 1 serving every 20-30 minutes (15-20 minutes in warm weather)</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races over 2 hours: 1 serving every 15-20 minutes</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Recommendation: start by alternating servings between waters and electrolyte drink the first half of race then adjust second half by craving.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Energy/Calories</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Serving Size: 75-100 calories (easy to digest)</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races under 1 hour: not recommended</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races between 1 - 2 hours: 1 serving every 40-60 minutes</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Races over 2 hours: 1 serving every 30-45 minutes</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Options: sports/energy drinks, gels, GU's, sports beans, chews, real food (fruit, cookie, etc.)</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Experiment In Training</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Play with the options listed above in training to figure out what mix and combination works best for you. Do you prefer to get your calories from drinks or gels, or chews. Does your stomach handle sports drinks OK, and if not which ones does it like or not like. Your training runs, especially long runs, are you chance to figure this out and train your stomach for race day. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Example</span></span></div>
<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Common Marathon Strategy: alternating between a servings of water and sports drink once every 15-20 minutes plus take most of a gel pack every hour (with water).</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Attitude</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Our attitude is key to our success in racing, and the race strategy outlined in this chapter is designed to help us best use our mental energies and produce a positive attitude. </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The next chapter (Chapter 12) will focus in more depth on our attitude and mental approach to training and racing.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"> </span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com6tag:blogger.com,1999:blog-7357131076022120498.post-49230148164046201172016-11-25T10:14:00.000-08:002016-11-25T10:39:37.877-08:00Chapter 10 - The Specific Phase<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="font-family: "arial"; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<span style="font-size: xx-small;">Records can often fall after a good Specific Phase</span></div>
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<span style="background-color: white; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The Specific Phase is the last phase in The Hadley Liberty Training Cycle. The purpose of the Specific Phase is to take the balanced running fitness established in the Fundamental Phase and build it to a peak for a specific goal race by focusing in on preparing for the specific demands of that goal race. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;"><b>More Pace Specific</b></span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The primary focus of the stress workouts during the Specific Phase will be to focus in on the primary demands and needs for a specific race and race distance we have set as our goal race for the cycle. To do this the categories of stress workouts and workouts we utilize within each category will be skewed towards the pace and demands of the goal race. Workouts at or closest to goal race pace will be done more frequently during this phase. While we never abandon any category of stress workout, our frequency in which we do each category changes in the Specific Phase. For example, in a marathon Specific Phase, we will do stamina and endurance workouts more frequently than speed workouts, and conversely in a 5k Specific Phase we would do speed workouts significantly more frequently than we do endurance workouts. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The workouts (from Chapter 3) with the highest frequency/most emphasis in the Specific Phase will be as follows for each goal race distance:</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">(note: this may vary some based on speed of the runner at each distance)</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>5k: </b></span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> VO2 Max Repeats & Groove Repeats</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>10k:</b></span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Groove Repeats & Lactate Threshold</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Half Marathon:</b></span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Lactate Threshold and Aerobic Threshold</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Marathon:</b></span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Aerobic Threshold, Brisk Pace, Long Runs</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>50k-100k:</b></span><span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Brisk Pace, Steady State, Long Runs</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Course Specific</span></b></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The way we execute some of the stress workouts in this phase may change to better match our goal race demands. For example, if we are running a goal race on a rolling course we will want to do at least some of our workouts on a rolling course similar in nature to our goal race course; or if our goal race has significant downhill sections, we need to do some significant downhills in training runs to prepare the legs for that. Doing this will harden the body and the mind to what it will be doing on race day. You will better know the feel of running at or close to race pace on uphills and downhills and when fresh and when fatigued. The less surprises we encounter on race day the better off we are. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Tactic Specific</span></b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white;"><span style="white-space: pre-wrap;">Any anticipated race tactics we plan to execute may need to also be practiced during some workouts as well. If we plan to go out conservative and negative split the race (see Chapter 11), we should practice this in our workouts so we are used to and comfortable with that effort profile. Sometimes we are in a more competitive environment where team or other tactics are used and those need to be practiced as well. Things like mid-race surges, can and should be practiced in training if they are expected to be used on race day. If for competitive reasons mid-race surges is your race strategy, then wave workouts (see Chapter 3) or some variation of it, can be a great way to practice this. </span></span><span style="background-color: white; white-space: pre-wrap;">Prepare the mind and body for what it will be called upon to do in the race. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;"><b>Race Simulation Workouts</b></span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Additional workouts may need to be added to the mixture of stress workouts in order to help us prepare physically and mentally for certain race demands. Often a race simulation workout is added in the Specific Phase, in which the runner simulates as much of race day as possible including:</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- running between 50-65% of the goal race distance at goal race pace</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- on a similar course (or actual race course) </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- using planned pacing/tactics</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- same clothes and shoes as race day</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- same pre-race routine (food, sleep, etc)</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">- same in run nutrition (drinks, gels, etc)</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">The focus on these is to try and run at goal pace as relaxed and smoothly as possible following the race plan you expect to use on race day. Often a race can be a good setting to use for this. If preparing for a marathon a half marathon or 25k race at goal marathon pace often works well and can help with in race fueling practice and race type atmosphere.</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Such workouts may require an additional easy/recovery day or two to properly recover from them. Be extra careful here and don't overuse these, we don't want leave our best performances in training. If utilizing this workout in your Specific Phase suggest doing so 3-5 weeks out if your goal race is a marathon, 2-4 weeks out if its a half marathon and 1-3 weeks out of its a 5k/10k.</span></span></div>
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<span style="background-color: white; white-space: pre-wrap;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Phase Length</span></b></span></div>
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<span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><span style="white-space: pre-wrap;">The length of the Specific Phase will range from 4 to 8 weeks in length (occasionally 10) depending on the length of the training cycle. We want just enough time to prepare for the specific demands of the goal race but not so long that the skewed workout mix will undermine supporting fitness in other areas. We only need long enough to sharpen fitness to a specific peak.</span></span></span></div>
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<b style="white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Racing</span></b></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">In the Specific Phase, I recommend that the runner race sparingly. If the Specific Phase is short in length (4-6 weeks) I usually recommend the runner only race the goal race during this phase unless they have a race they can use as a simulation workout (simulation workout mentioned above). If the Specific Phase is on the longer side (6-10 weeks) the runner can sometimes fit in a race mid phase (3-6 weeks out from goal race) as a good tune-up race and often will see very good results. For example, I have had many runners set a half marathon personal best a month out from their goal marathon. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Flexibility</span></b></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Be flexible during this phase of training. Often the exact make-up of this phase can not be determined until the Fundamental Phase is complete and we can better analyze where our limiting factors on race day will likely be. It is also fine to deviate on occasion from the stress workouts defined out in Chapter 3 in order to more directly address a certain weakness or race specific demand. But be careful in this phase, it is easy to over do it and take on herculean workouts that may leave you flat come race day. Be sure you are recovering well from your workouts and save your race efforts for race days. </span></span><br />
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<span style="background-color: white; color: black; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><b>Taper</b></span></span><br />
<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;">In the last week or two (depending on the length of the race and difficulty of training) before our goal race we taper down our training and start resting up for the race. If we have been good about following our 5 tenets of training (see Chapter 1) and training has been approached sustainably, we don't need or want an elaborate taper. </span></span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;">We execute our tapers by reducing the volume of our runs and workouts, gradually at first and more so as we get closer to the race, and in the last week by reducing our frequency (of workouts) as well. Taper too much and too quickly and we can lose that fitness edge we have worked so hard for, but don't taper enough and we can go into the race a bit flat and not at full energy. It can be a fine balance sometimes, so again be flexible. </span></span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;">I recommend your last stress workout be early on in the week of the race (4-5 days out) and include at least a little bit of running at race pace. But this last workout should not be too taxing, just enough to keep the legs engaged (i.e not going flat) and the aerobic enzymes stirred up. </span></span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: large;"><span style="background-color: white; white-space: pre-wrap;">One you have your taper plan set, don't obsess over it. Get out of your own head a bit and trust your training. It is easy to get hyper-aware of how you feel and worry about every little twinge or cough. Do yourself a favor and don't dwell on it. I have seen many, many people run great on race day when they didn't feel good most of the taper. Remember the goal is to feel good in the race not a week before the race.</span></span><br />
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com3tag:blogger.com,1999:blog-7357131076022120498.post-75534907666598135902016-11-15T06:12:00.000-08:002016-11-15T06:52:19.513-08:00Chapter 9: The Fundamental Phase<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdzsoUSntlEs1CSx5colKYbpVSSlRwUNw30PqUkwJb_6GF4Fdj25LmtDZDDgZFPJOzRH-LYYhi9eEWOUyXUTbZxQATKx0zrgf39LLN0EfACLYY7vKmPLSaF3UcLPN9tr4EFf0DkWua2rHY/s1600/milo_carrying_bull_calf_op.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="281" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdzsoUSntlEs1CSx5colKYbpVSSlRwUNw30PqUkwJb_6GF4Fdj25LmtDZDDgZFPJOzRH-LYYhi9eEWOUyXUTbZxQATKx0zrgf39LLN0EfACLYY7vKmPLSaF3UcLPN9tr4EFf0DkWua2rHY/s400/milo_carrying_bull_calf_op.jpg" width="400" /></a></div>
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<span style="background-color: white; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; white-space: normal;"><br /></span></span></div>
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<span style="font-size: large;"><span style="background-color: white; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">T</span><span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">he third and longest phase of the Hadley Liberty Training Cycle is the Fundamental Phase. In the Fundamental Phase, the runner is in full training mode, working each facet of fitness to become a fitter runner. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Fundamental Phase lays a base foundation of running fitness from which to build to a peak for a certain race distance in the Specific Phase. So the better we lay this base of fitness, the better position we are in for establishing our peak. The higher we can raise our base fitness in the Fundamental Phase, the higher our potential peak will be. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdtTwMXK6XkDk998obQjuGgrNTBs9bZM9hoDwc_We93nLj_1ViyCORmZm2NnqmGTIyJjGij34ZMP39E8qeHeaRmDdEzSTTBNR6baYU3S6djpZvmG_wC8gWXqz9625JsgCcOgjN69ahxs3o/s1600/Fundamental+Phase.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdtTwMXK6XkDk998obQjuGgrNTBs9bZM9hoDwc_We93nLj_1ViyCORmZm2NnqmGTIyJjGij34ZMP39E8qeHeaRmDdEzSTTBNR6baYU3S6djpZvmG_wC8gWXqz9625JsgCcOgjN69ahxs3o/s200/Fundamental+Phase.jpg" width="200" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiezqi6NeIygSCUSqMPbYQsHMFd3MalyOJf9b9e-_zP1-w0E52-TCbFiQkkvkuhx3Y45PIV9bUuSz9JLBovB_kfYeh1TV9z23EWfMdUhXH0fJcJ24HuaCK1WhXX83y_ri83-amAgLEsEVh6/s1600/The+Specific+Phase.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiezqi6NeIygSCUSqMPbYQsHMFd3MalyOJf9b9e-_zP1-w0E52-TCbFiQkkvkuhx3Y45PIV9bUuSz9JLBovB_kfYeh1TV9z23EWfMdUhXH0fJcJ24HuaCK1WhXX83y_ri83-amAgLEsEVh6/s200/The+Specific+Phase.jpg" width="200" /></a></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">With the phase goal established, improving base fitness, how we go about this will depend on what our goal is for the training cycle as a whole. A Fundamental Phase for a 3k goal race will look a little different from Fundamental Phase for a 50k goal race. But lets focus first on the similarities, and there are many, before discussing the differences. </span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In all Fundamental Phases we will work regularly on all 3 facets of our running fitness: speed, stamina and endurance. Each will come up in our workout rotation on a regular basis and we will seek to build up all 3 over the course of this training phase. At the end of the Fundamental Phase we want our speed, stamina and endurance to all be at significantly higher levels then when we left the Base Phase. </span></div>
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">During a Fundamental Phase we are operating in our optimal micro-cycle design (7, 9, 10 or 14 days) as discussed in Chapter 5. Our stress workouts in these micro-cycles are fairly evenly divided between each of the 3 categories of stress workouts: speed, stamina and endurance. For example, if we are operating in a micro-cycle where we have 3 stress workouts per micro-cycle then one would be a speed workout, one would be a stamina workout, and one would be an endurance workout.</span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">During the Fundamental Phase, for most distance runners (10k to marathon goal races) the primary focus in each fitness category will be as follows:</span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Speed: improving VO2 Max</span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Stamina: improving lactate threshold</span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Endurance: improving base endurance</span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Note: I recommend establishing a milestone workout for each of these categories that can help you gauge progress periodically throughout the cycle. Repeat this workout at the beginning, middle (if possible) and end of the cycle to help gauge your progress. </span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"><b>Speed</b></span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">With our goal of improving VO2 Max during the course of this training phase, we will need to have a good amount and variety of VO2 Max workouts in our speed mix, but we also need to work in some Fast Repeats and Groove Repeats workouts as support. If the runner is a strength runner with limited speed, then they may need more Fast Repeats workouts to stimulate growth in VO2 Max. While a speedier runner may need more strength work from Groove Repeats to help stimulate the desired VO2 Max growth. I recommend using 8 x 3:00 minutes with 2:15 jog recovery as a good milestone workout (or a 3k or 5k race or timetrial) to help judge VO2 Max growth (and/or velocity at VO2 Max). </span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"><b>Stamina</b></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">With a focus on improving our Lactate Threshold ("LT") in this phase, we need to attack it from a variety of angles. This means a steady diet of tempos, wave tempos, tempo repeats, and progression runs all centered around our LT. Like pushing a couch across the floor, we can't just push in one place or we'll lose our leverage eventually, so we need to hit/push it from multiple angles with multiple workout variations. While a straight 30 minute tempo may be our milestone workout for LT, we want to do more than just straight tempos to elicit the maximum growth. Additionally a periodic Aerobic Threshold ("AT") workout added in can be a great supportive workout to include as it often is beneficial to sparking LT growth as well. A runner with good basic speed but lacking in endurance may benefit more from periodic AT workout to support their LT growth while a runner with more endurance may not need it as often. </span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"><b>Endurance</b></span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">The primary focus in this category during the Fundamental Phase is growing our base endurance. This is most easily measured by the distance/duration we can run on the same effort. We want to end the Fundamental Phase being able to run significantly further, given the same effort output, (or the same longer distance faster) than we could entering the phase. Primarily during this phase our endurance workouts will be moderate rhythm long runs with an occasional steady state or fast finish long run added in for variety and to spark growth. The appropriate milestone workout for this category will be a more individual thing, depending on various factors including the runners mileage level and ultimate goal race distance. A marathoner may seek to build his long run distance during this phase as his milestone, while a 5k runner may seek to improve the time he can run for a set longer distance given the same effort. </span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"><b>Differences</b></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">As discussed there can and should be variations in the details on how we approach growth in each of the 3 categories of fitness during the Fundamental Phase to address strengths and weaknesses of the individual runner. Additionally there will be difference for runners who have a shorter or longer distance focus than the 10k-marathon range. A shorter distance runner (mile-5k) may want to increase the speed component of the Fundamental Phase modestly and will also do more Fast Repeats as part of their speed mix. While an 50k-50 mile ultrarunner may want to increase the endurance component on the cycle and add in more AT and Brisk pace runs into their stamina mix. This does not mean that endurance isn't important to a 5k runner or that speed isn't important to a ultrarunner, it just addresses the reality that their importance is relatively smaller than to many other runners.</span></span></span></div>
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<span style="font-family: "arial";"><span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"> </span></span></div>
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;"><b>Leveraging Macro-Cycles</b></span></div>
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">To help us accomplish any desired focused work within stress workout categories, we can further break out our Fundamental Phase into macro-cycles (see Chapter 5) depending on any weaknesses we want to address or based on our area of specialty. For example, we if our Fundamental Phase is 9 weeks long, we may break that into 3 macro-cycles of 3 weeks each. If we have identified a certain area of weakness, such as basic speed, that may be holding back our continued progress, we may spend 1 or 2 of these macro-cycles with an emphasis on this area (Fast Repeats in this case). If we will have 3 stress workouts dedicated to the speed category in the 1st macrocycle, and we feel base speed is a major weakness, we may dedicate 2 of the 3 speed workouts to doing Fast Repeats (see Chapter 3) with the other workout being our milestone VO2 Max workout. An example of choosing workouts by specialty would be if we were in the Fundamental Phase before a goal marathon race, we may spend most of our endurance workouts doing moderate paced long runs in a couple of the macro-cycles with a focus on gradually building up our endurance, before we would add in quality elements to it in the Specific Phase. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By breaking our Fundamental Phase into macro-cycles it allows us to customize the phase to the individual better, and address any weaknesses or specific needs they have.</span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Racing</b></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Because our training is split fairly evenly between the 3 stress workout categories (speed, stamina and endurance) we can race pretty effectively across a wide range of distances during the Fundamental Phase. Often runners find they can race well at anything from 5k to the half marathon in the Fundamental Phase. I recommend racing something in that range (5k to HM) once every 4-6 weeks during this phase, as a great chance to check fitness gains, have some fun, and keep mentally and physically race ready. Racing can be more or less frequent than that depending on the distance of the races. Races can also be scheduled to check progress made in a certain focus area during a macro-cycle. For example, if you have been working with an emphasis on base speed and VO2 Max during a few macro-cycles, then scheduling a 3k or 5k race at the end of the macro-cycles can be a great way to check on progress made. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">During the Fundamental Phase we don’t fully taper for races, as they are not the primary focus of the cycle, but we do what I call a "mini-taper". A mini-taper for a race between 5k and 10k in length is an extra easy/recovery day before and after the race is added and the day before and after the race is reduced to half normal distance. For races 15k to half marathon and distance add on a second extra easy day before and after. </span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>Length</b></span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As the foundation of fitness on which we build our peak fitness, our Fundamental Phase needs to be a substantial portion of our training cycle. The Fundamental Phase is usually between 6 and 12 weeks in length, depending on the length of the training cycle. This is the longest phase of the training cycle and typically represents about 50-60% of the cycle as a whole. </span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As discussed in the 1st Chapter, we need to make any desired increases in our work capacity a slow and gradual process. If we are seeking an increase in mileage during a training cycle (over a previous one), I recommend accomplishing this gradually during the base phase and first half of the Fundamental Phase. This allows our body to have fully absorbed the mileage increase by mid cycle and so it can focus on making quality gains (i.e faster times) in the second half of the cycle.</span></div>
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<span style="background-color: white; color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: large; font-style: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>No Goal Race?</b></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large; white-space: pre-wrap;">Runners who do not have a specific goal race they are training for, but rather are seeking continued fitness growth over a long period of time may opt to stay in a Fundamental Phase for an extended period of time, breaking it up periodically with a short Regeneration and Base phase and never going through a Specific Phase. I strongly recommend this be considered in the case of young runners just starting in the sport, as a way to build their general running fitness before trying to peak for any certain races. </span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com1tag:blogger.com,1999:blog-7357131076022120498.post-41356031456764799402016-11-13T10:02:00.001-08:002016-11-13T10:02:23.491-08:00Chapter 8 - The Base Phase<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihB4olpKzSHzMfv_NOiXFAVNuW_r5cgoOLF4Iswg10jhU4acsv0PKOvudaJgc9Npv6TBw8qfP00o0v1E2iDtRjZr_q5K_IEUAr4h6S5aoK3H4NW2J7ziaQO61qxLxkwcD7Jgb-r4HO7xUM/s1600/Running+Into+Sunset.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihB4olpKzSHzMfv_NOiXFAVNuW_r5cgoOLF4Iswg10jhU4acsv0PKOvudaJgc9Npv6TBw8qfP00o0v1E2iDtRjZr_q5K_IEUAr4h6S5aoK3H4NW2J7ziaQO61qxLxkwcD7Jgb-r4HO7xUM/s320/Running+Into+Sunset.jpg" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 16px; white-space: pre-wrap;">The second phase of the Hadley Liberty Training Cycle is the Base Phase. The Base Phase serves as our transition period between the rest and recovery of the Regeneration Phase and the full on training of the Fundamental Phase. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In the Base Phase we reintroduce stress workouts into the mix and re-establish our chosen micro-cycle training structure (see chapter 5). But stress workout during a Base Phase are not as hard or formal as they will be in the Fundamental Phase. These stress workouts are designed to allow us to ease back into training, and start to build back any fitness lost in the Regeneration Phase, while not pushing the limits too hard or stressing too much over paces and details. </span></div>
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<br /></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Speed workouts during the Base Phase are usually fartlek workouts of shorter duration repeats with equal recovery jogs, technically Fast Repeats (as defined in Chapter 3) but the focus being on finding a strong smooth rhythm and getting some speed and turn-over back in the legs, and not focused on hitting certain times or paces. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stamina workouts during the Base Phase are usually “easy” progression runs. These are like normal progression tempos except they begin at a slower pace than those progressions (as defined in Chapter 3). This allows the runner to ease into the workout a bit more than they would in the Fundamental Phase. Another example of stamina workout in the Base Phase would be LT Repeats done with the repeat duration and total duration kept on the shorter side of the range with the focus on rhythm and feel and not as much on pace and times. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Endurance workouts during the Base Phase are easy and moderate rhythm long runs with the focus on slowly building them back up in duration over the Base Phase. No long runs with quality elements (such as tempo long runs or fast finish long runs) are used during the Base Phase. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Also during the base phase we re-introduce our strength work, as in core circuits, drill circuits and strength circuits. We take a break from these during the Regeneration Phase and reintroduce them in the Base Phase but start back lightly to give our bodies time to adjust as we ease back into the work. Again we see the phrase "ease back into", which is really the motto of the Base Phase. </span></div>
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<br /></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Base Phase lasts between 1 and 4 weeks in length. Typically in a normal training cycle the Base Phase will be the same length as the Regeneration Phase that preceded it. So if we took a 2 week Regeneration Phase then we’d have a 2 week Base Phase. The reason for this is the longer the Regeneration Phase we take, the longer of a transition period we need before being ready for full intensity Fundamental Phase training. Experience has shown me that this 1:1 ratio between the Regeneration and Base Phase is usually about right on the money in normal circumstances. </span></div>
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<span id="docs-internal-guid-a12efbe6-5ebf-b75a-2741-56869ab8dae7"></span><br />
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Generally, I do not recommend racing much while in the Base Phase as the body and mind may not hardened and ready yet for a full race level effort . But if it is important to the athlete to do a certain race during this phase I recommend keeping it low key race as a rust-buster and to establish a fitness baseline. </span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-53515846776635867402016-11-07T06:27:00.000-08:002016-11-07T06:27:39.160-08:00Chapter 7 - The Regeneration Phase<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="225" src="https://i.kinja-img.com/gawker-media/image/upload/s--AVkzq75W--/zjfp3gro3vwg67iuzozg.jpg" width="400" /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A long training cycle punctuated by a demanding goals race will often leave the body and mind tired and in need of a break. While we undertake training is a sustainable manner, a key to the 5 tenets we discussed in Chapter 1, periodically we need a chance to step back and refresh ourselves mentally and physically. A chance to recharge the batteries and ready ourselves for another training cycle. This is exactly what a Regeneration Phase is scheduled to do. </span></div>
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<br /></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The hallmark of a Regeneration Phase is that no stress workouts are undertaken during this period of time. We do not do any long runs nor quality workouts, but rather rest and enjoy some downtime and some short easy runs and light cross training if desired. How much you run during this phase will depend a lot on your training level, how hard your last cycle was, and your mental fatigue level. Our bodies will usually recover better with some light running but sometimes we need a mental break from running more than a physical one. My advice is not to run until you </span><span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">want </span><span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">to run during a Regeneration Phase and when you do run keep it short and easy. Some take a week or more off and some run everyday, there is no right or wrong answer but rather what is best for you and your individual need during this phase. Light cross training is also fine during this phase, as long as you don’t physically push your limits. Easy swimming, biking or other cross training sessions can be a nice physical and mental change of pace during this time. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Often the Regeneration is a time without a lot of formal structure so the runner has flexibility to run or not based on how they feel. Obviously if you are like me and like and draw comfort from structure, then you can schedule out this time as long as you remain flexible with it. But for many it can be refreshing to not have a exact set schedule during the regeneration phase and instead relaxed and run when and if they want each day.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If a runner was to continue on working without a Regeneration Phase in their training, they would be much more susceptible to physical and mental burnout and would become more prone to injuries and illness. Just as recovery is an important part of the Stress and Recover Principle we discussed in Chapter 2, the Regeneration Phase is an integral part of the Hadley Liberty Training Cycle. It allows us to start our training cycle physically and mentally fresh and ready to get to work. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How long the Regeneration Phase last depends on the individual and their specific situation. Variables that play into that determination include:</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How long and hard (physically and mentally) was the last training cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How taxing was the goal race from the last cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Any injuries or lingering aches and pains from the last cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The age of the runner</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The training background of the runner </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The level of work/life stress the runner has outside of running</span></div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In general a Regeneration Phase will last somewhere between 1 and 4 weeks in length. The runner wants to be sure to take enough time to feel mentally and physically recharged and ready to ease back into training. But at the same time the longer the phase the longer it will take to get back into training and the great the fitness loss. So the key is to take what you need but not to prolong it without good reason. </span></div>
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<br /></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Having worked with hundreds of runners I have found a good rule of thumb usually is:</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 1-2 week Regeneration Phase</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following a 8-16 week training cycle and</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following a 5k to Half Marathon goal race</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2-3 week Regeneration Phase</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following a 16-24 week training cycle and</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following a Marathon or Ultra-Marathon goal race</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3-4 week Regeneration Phase</span></div>
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<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Following a long goal race in adverse conditions (weather/course extremes) and/or</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">24+ week of longer training cycle and/or</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Period with high work/life stress and/or</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovering from minor injury ache/pain from goal race</span></div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I do not recommend racing during the Regeneration Phase, it is a time for rest, not for pushing your limits in a race. </span></div>
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<span id="docs-internal-guid-7f6b7155-3f1f-4cc7-7eb5-a7f75eb9ec35"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you have been in an extended break from training, for whatever reason, that counts as your Regeneration Phase in The Hadley Liberty Training Cycle. In that case you would then start your training with the Base Phase. </span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com1tag:blogger.com,1999:blog-7357131076022120498.post-58153399627220768782016-11-03T19:55:00.001-07:002016-11-03T19:55:21.722-07:00Chapter 6 - The Hadley Liberty Training Cycle<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<a href="https://lh5.googleusercontent.com/ZjBJVlwm7xgoh5Nw94wVf6eUVmBqBAskbUWcGjvE8q1ObaBTsbC8shkLFRwp3RcQAFhpTbhIGYX4SrJYNzKXNPVyP5FgvIUgS7KKayl9MI0OnNTwxXAfEyBIubMMioa2guNpKSKP" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Hadley Libery Cycle.jpg" border="0" height="377" src="https://lh5.googleusercontent.com/ZjBJVlwm7xgoh5Nw94wVf6eUVmBqBAskbUWcGjvE8q1ObaBTsbC8shkLFRwp3RcQAFhpTbhIGYX4SrJYNzKXNPVyP5FgvIUgS7KKayl9MI0OnNTwxXAfEyBIubMMioa2guNpKSKP" style="border: none; transform: rotate(0rad);" width="624" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When designing a training cycle for a runner, we want to find a way to build fitness and then hone that fitness into an ability to run a specific race or races at our peak or maximum performance (hence the name of this book). </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I have developed what I call the “Hadley Liberty Training Cycle” to best accomplish this mission. I use the word liberty in the title because of the cycle designs resemblance (see picture above) to the torch on the Statue of Liberty. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The typical Hadley Liberty Training Cycle is between 12 and 24 weeks long, but can be modify if needed to fit other time frames. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Hadley Liberty Cycle is made up of 4 training phases that are designed to bring about an athlete's maximum performance for a goal race or sub-set of races. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In this chapter I’ll discuss each phase in general and how it all fits together and then in the Chapters 7-10 I’ll dedicate a whole chapter to each phase to discuss it in greater detail. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Regeneration Phase</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The training cycle typically starts with the Regeneration Phase that occurs after the goal race of the previous cycle. The purpose of the Regeneration Phase is to allow the runner to recover mentally and physically from the last training cycle before beginning serious training for the next goal race. After a long training cycle the body and mind need some time to rest & recharge their batteries in order to be ready to begin hard training again. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The length of time needed for a Regeneration Phase depends on many factors including how long the last cycle was, how hard and long was the last goal race, and how the athlete feels mentally and physically. Typically the regeneration phase will last anywhere from 1 to 4 weeks in length. The runner should not move on to the Base Phase until they feel recovered and mentally and physically ready to resume serious training. </span></div>
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<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Regeneration Phase is made up of rest days, short easy runs and light cross training (if desired). The Regeneration Phase does not include any stress workouts and short easy runs are done only to promote recovery and maintain some level of cardio-vascular fitness and adaptations to running. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Note: If a runner is coming off an extended break from training or has been in a low level maintenance running mode for a while, then a Regeneration Phase is not needed and the athlete can start their training cycle with the Base or Fundamental Phase depending on their exact situation. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Base Phase</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The purpose of the Base Phase is to re-introduce stress workouts into training and slowly transition the body back into a base unit structure. Stress workouts during the Base Phase are kept to more moderate in difficulty with targets/goals kept broad and soft, and recovery is kept ample and conservative. Following a Regeneration Phase the body will have regressed slightly in its cardiovascular fitness and adaptations to running, so the Base Phase provide the runner with a period of training to transition back into hard training and build back up their cardio fitness and adaptations. It can be hard both physically and mentally to go from resting immediately into full training mode so the Base Phase provides us with that needed transition. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Base Phase can last anywhere from 1 to 4 weeks in length and as a good rule of thumb it generally lasts the same length as the Regeneration Phase did. So if we take 2 weeks of Regeneration Phase after our goal race from the previous training cycle, then we can figure on roughly a 2 week Base Phase to follow it. The reason for this is that the longer the regeneration break the more time needed to build back fitness and adaptations. In rare cases when the runner is coming back from an extended break the Base Phase can be lengthened to 6-8 weeks in duration to provide a larger window of opportunity to get re-accustomed to stress workouts and rebuild basic fitness before attempting more focused training.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Note: sometimes a runner stays in a maintenance mode of training for an extended period of time (do any one of a variety of reasons such as work, life, etc). Often this maintenance level of training resembles a Base Phase. If a runner is getting back into training seriously again after a period of maintenance training then they can skip the Regeneration and Base phases and start their training cycle with the Fundamental Phase.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fundamental Phase</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Fundamental Phase is the 3rd phase in our training cycle and it is the longest phase. The focus of the Fundamental Phase is on balance and on improving the fitness of the runner in each of the 3 main categories of running fitness: speed, stamina and endurance. As such the stress workouts in a Fundamental Phase are balanced in frequency with regular workouts from each category. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A Fundamental Phase uses macro-cycles to build a sub-set of fitness within each category of fitness (speed, stamina and endurance) and then leverages and builds upon the fitness gain/adaptation in the next macro-cycle. The exact look of the Fundamental Phase will differ slightly depending on the runners strengths and weaknesses and on the length of their goal race(s) that training cycle. We will explore those difference in greater detail in Chapter 9. The Fundamental Phase is a good opportunity for a runner to work on a weakness in an area that may be holding their development and future potential. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Fundamental Phase of a training cycle usually last between 6 and 12 weeks in length and is usually roughly 50% of the training cycle as a whole. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Note: Runners who do not have a specific goal race they are training for, but rather are seeking continued fitness growth over a long period of time may opt to stay in a Fundamental Phase for an extended period of time breaking it up periodically with a short Regeneration and Base phase and never going through a Specific Phase. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Specific Phase</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Specific Phase is the last phase in our training cycle and it takes the balanced running fitness established in the fundamental phase and builds it to a peak for a specific goal race distance. The stress workouts in a Specific Phase focus more heavily on the specific demands of the goal race and transitions general running fitness into specific fitness. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What the Specific Phase looks like depends on the length of the goal race, the strengths and weaknesses of the runner and any specific features associated with the goal race (i.e course, weather, etc.). In the Specific Phase our mix of workouts shifts to focus more heavily on the categories that includes our goal race pace, and other specific workouts are added to provide additional training in areas critical to the goal race itself. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A good example of this is in a specific phase for a marathon race, where we will have the runners do more long tempo runs at or near marathon race pace in order to get more familiar and comfortable with it and develop a good sense for it. And we'll begin to add in more quality into long runs to get the body and mind use to running at quicker rhythms while tired and lower on glycogen. We also do more runs on course that resemble our goal race course to prepare the body for its demands. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: white; font-family: Arial; font-size: 16px; white-space: pre-wrap;">The Specific Phase usually last between 4 and 8 weeks in length or roughly a third of the training cycle as a whole. </span></div>
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<span id="docs-internal-guid-7f6b7155-2d29-f633-f028-943f3e9ecc3a"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Note: In general the Specific Phase should not be extended beyond 8-10 weeks or the runner risks a degradation in the underlying fitness of areas not included as often in the Specific Phase stress workout mix, and this degradation can cause a cascading effect on other areas supporting specific race needs. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ok, so that is an overview of the Hadley Liberty Training Cycle as a whole. Each phase will make more sense as we discuss each in greater detail in the next 4 chapters. </span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-1312480009420428002016-10-31T07:34:00.001-07:002016-10-31T07:34:42.471-07:00Chapter 5: Base Units, Micro & Macro-Cycles<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="background-color: white; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px; white-space: normal;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></span></div>
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<span style="font-family: Arial; font-size: 16px; white-space: pre-wrap;">Now that we have covered the basics tenets of training and discussed what stress days and recovery days look like. It is time to put that information to use and talk about how we use it to design our training cycles. We’ll spend the next several chapters doing just that. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As our first step in that journey in this chapter we will talk about the basic building blocks of our training cycle design: base units, mico-cycles and macro-cycles so we have some common terminology and tools to work from.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Base Unit</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The base unit in our training is 1 stress and recover cycle as discussed in Chapter 2. Generally in training this is between 2 and 4 days in length made up of a stress workout day followed by 1-3 easy recovery days. We stress the body on the first day and then allow it to recover on the subsequent days. How many days of recovery we need depends on many factors including how long and hard the stress was, our age, fitness and all the factors discussed in the last chapter. The fitter you are, the more running you can do on your recovery day portion of this base unit structure. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We try not to go beyond 4 days typically for a base unit because of the need to stress so many various systems on a regular basis (or some may backslide) when building our fitness. So we attack stress workouts in such a ways as they gain the adaptations we are seeking while allowing us to recover within a 1-3 easy days afterwards. If we regularly do herculean workouts and needed 5-7 days to recover we would see backsliding in fitness in the areas not worked in those herculean workouts. Instead, steady and effective win the race of building fitness.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The 3 most common base units look like this:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 Day Base Unit: Day 1 - stress; Day 2 - recover</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 Day Base Unit: Day 1 - stress; Day 2 - recover; Day 3 - recover</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 Day Base Unit: Day 1 - stress; Day 2 - recover; Day 3 - recover; Day 4 - recover</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Micro-Cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A micro-cycle is the next larger unit in our training cycle and are a repeatable pattern of between 2 and 5 base units long. There are a few different ways to sequence these micro-cycles depending on your time constraints and recovery needs. The 4 micro-cycle versions I have had the most success with are as follows:</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7 Day Micro-Cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many runners find it most convenient for them to follow a repeatable 7 day base unit. This can be done with either 3 stress days (for athletes who recover quickly from workouts) or with 2 stress days for those who need a little more time between workouts. Either can be very effective. Some runners who need to work on a 7 days micro-cycle find that they can handle more than the 2 stress days per week but that the 3 stress days is not quite sustainable. For these runners I use a two and half (2.5) stress workout micro-cycle, where we do 2 normal stress days and one lighter stress day where the amount of work is reduced. For example, we may do a 90 minute run with 45 minutes of it easy and 45 minutes at a brisk pace, so the workout is less stressful than normal 60-90 minute brisk pace workout. In this type of weekly set-up 2 easy/recovery days are taken after the most stressful workout of the week and a 1 easy/recovery day after the other stress day and the half stress day. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9 Day Micro-Cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many professional runners, especially marathoners, or those runners with flexible time/job schedules, find that the 9 day micro-cycle structure is ideal with its 3 x 3 day base unit structure. It allows for 2 recovery days after each stress workout which allows the runner to handle a little more mileage on those recovery days than would be possible with just 1 recovery day. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14 Day Micro-Cycle</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many marathoners who also have a regular job/career or who are in school, find that they have a hard time doing an endurance stress workout (i.e. long run) during the work week or school week (Mon-Fri) so their micro-cycle design must allow for their long runs to be done on the weekend. A 14 day micro-cycle works very well for this. Started on a Monday, this structure gives you 5 stress workouts on Mon., Thu., Sun., Wed. and Saturday in a 2 week period. The Sunday and following Saturday workouts can be reserved for long runs and the other 3 workouts can be some mix of speed or stamina workouts as needed for the phase the runners is in. This schedule does leave 1 base unit with only 1 recovery day in it (Saturday long run, Sunday easy run and Monday stress day). The way I recommend they handle this by doing half of your normal easy day run distance or duration on that Sunday to allow for ample recovery before the Monday stress workout. </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In a micro-cycle, we move through a series of stress workout categories meant to work on a specific set of fitness needs (see Chapter 3 for more on each stress workout). </span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How we structure which stress workouts we do on our stress workouts day in a micro-cycle depends on what training phase we are in and will be discussed in Chapters 6-10.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Macro-Cycle</span></div>
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<span id="docs-internal-guid-7f6b7155-1b17-c338-8093-20fd83797cf8"><span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">A macro-cycle would be our next largest building block in our training programs and is made up between 2 and 5 micro-cycles. The purpose of a macro-cycle is to focus more heavily on a certain adaptation or sub-set of fitness within our greater training phases (discussed in Chapter 6). An example maybe using a macro-cycle to place a slightly greater focus on developing your base speed (Fast Repeats) before moving on to a macro-cycle focused more on VO2 Max development; or focusing on building gains in lactate threshold in 1 macro-cycle before levering that into aerobic threshold gains in the next macro-cycle. We would still seek to have a general balance to our training but with a slightly greater emphasis on a sub-set of fitness in each macro-cycle. This allows us to sequence training and link improvements in fitness between related areas. We can leverage gains made in one area during 1 macro-cycle to gains in another area in the next macro-cycle. We will go into more specifics on how this is done when we discuss each training phase in great detail in later chapters.</span></span><br />
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<span><span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;"><b>Putting It All Together</b></span></span><br />
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<span><span style="vertical-align: baseline;"><span style="font-family: Arial;"><span style="white-space: pre-wrap;">Now that we have the workouts and building blocks to work with, over the next several chapters we'll get into how we put it all together to build a successful training program.</span></span></span></span><br />
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<span><span style="vertical-align: baseline;"><span style="font-family: Arial;"><span style="white-space: pre-wrap;"><br /></span></span></span></span>Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-64389497626296345602016-10-28T04:44:00.000-07:002016-10-28T04:44:03.276-07:00Chapter 4 - Recovery<div dir="ltr" style="background-color: white; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: blue; font-family: Arial, Helvetica, sans-serif;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">In this chapter we want to talk about the “recover” phase of the Stress & Recover Principle we discussed in Chapter 2. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Our recovery between stress workouts includes far more than just if we run or not. It includes factors such as what we eat and drink and when, our sleep, our daily activity outside of running, our stretching, rolling, massage and other recovery therapies we engage in. But what runs we do does play a major factor in our recovery so let’s start there in our discussion. </span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Easy Runs</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">I define an easy run as follows:</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Easy runs are runs we do in order to promote recovery from our stress workouts while maintaining or advancing our cardiovascular fitness and our body’s adaptations to running. These runs should be kept short enough in duration and slow enough in pace that they do not significantly stress the body’s systems, while being quick enough to maintain bio-mechanical efficiency and provide cardiovascular benefit. </span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Duration</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">The duration of an easy run can be anywhere from 20 minutes to 90 minutes in duration depending on the fitness level of the runner and the weekly mileage level they are accustomed to. 20 minutes represents the low end as it takes 20 minutes of sustained exercise to provide the cardiovascular, enzyme and hormone benefits we are after. 90 minutes represent the upper most limit as it even for very fit runners runs over 90 minutes become significantly draining of the energy systems of the body and begin to resemble endurance stress workouts rather than easy recovery runs.</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">One helpful way to determine how much you should run on an easy run day is to use what I call the “5-15 rule” which says that your daily easy run mileage on a recovery day should be between 5% and 15% of your weekly mileage. Where in that range you would fall would depend on how many recovery days you have between stress workouts. If you only have 1 recovery day between stress workout then you would be lower in the range, probably somewhere between 5-10%. If you have 2 or 3 easy days between stress workouts then you can be a little higher in the range at between 10-15% each day. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">For a 50 mile a week runner this means that if they only have 1 recovery day between stress workouts they would probably run between 3-5 miles that day. But if they had 2 or 3 recovery days between stress workouts they could probably handle 6-8 miles easy each day. </span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Speed</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Going back to the definition of an easy run, we want to be sure to run it slow enough not to significantly stress any systems of the body so we can assure we are recovering, while being quick enough to remain bio-mechanically efficient and provide some cardiovascular benefits</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Given these parameters, I have come up with 3 guidelines for us to follow to judge if we are running within the correct range on our easy days to satisfy our definition. We should use at least 2 of the 3 guidelines on any given run. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Feel: our easy run pace should feel comfortable and relaxed, never pushing the pace and we should be able to easily carry on a conversation with a running partner. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Heart Rate: our easy runs should average between 65% and 75% of maximum heart rate. For example of your maximum heart rate is 180 beats per minute than your average heart rate on your easy run should be between 117 (65% of 180) and 135 (75% of 180) beats per minute and you should stay somewhere in that range most of the run.</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Pace: our easy run pace should roughly be between 20% and 30% slower than our lactate threshold pace. I have pace charts later on in this book to help you determine what this pace is for use based on recent race times. But basically we define lactate threshold as the pace you can hold for 60 minutes in an all out effort. So if you can run 60 minutes for a 10 mile race than your lactate threshold would be 6:00 per mile. This would put your desired easy run pace at between 7:12 (20% slower than 6:00) and 7:48 (30% slower than 6:00) per mile. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">I recommend using the feel as your primary guide on these runs and then use either heart rate or pace as a secondary sanity check to make sure you in the right general ballpark.</span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Pitfalls</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">As a coach the 3 most common errors I see runners making on their easy runs are:</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Running too fast. Competitive runners are driven individuals who want to improve, and sometimes that drive can cause them to run too fast on their easy runs. The pace does not seem physically hard to them so they can easily do it. But the end results is that it either does not allow them to adequately recover from their stress workout in the allotted time given or they need additional time to recover and so have to an extra recovery day. Often we see these runners sticking to their workout schedule and go into their next stress workout under recovered and thus not getting the full benefits of their last stress workout, and not being ready for the demands of the next one. As you get fitter your easy runs will get faster, but you don't get fitter by running your easy runs faster. </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Running too slow. A far less number of runners error on the other side of the spectrum here and run too slow on their easy runs. They very slowly jog (what I like to call ‘slogging’) their runs at a pace that is too slow to provide any significant cardiovascular benefits and at a pace in which they are bio-mechanically inefficient. They fail to meet our definition for easy runs because they are not getting the cardiovascular benefits desired and they are teaching their body bad bio-mechanical habits which can hurt their efficiency when do try and run quickly in workouts and races. </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Running too far. Even if a runner stays within the feel, heart rate and pace guidelines given they can sabotage their recovery by trying to run too far on their easy days, often in an attempt to up their mileage. If a runner pushes too far on an easy run, further than their fitness level is ready for, they will not recover sufficiently from their stress workout before their next stress workout and thus not get the full benefits from it. Increases in mileage levels on easy runs needs be kept small and gradual to allow the body to adapt and absorb the increases gradually. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Now that we have looked at the easy runs we do during our recovery phase of the Stress & Recover Principle, lets look at some other factors that play into our recovery.</span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Other Factors In Recovery</span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Cool-downs</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Our recovery starts as soon as we finish our stress workout and on quality stress workouts often this means on our cool-down jog. Finishing a quality stress workout (such as speed work or a tempo run) with an easy cool-down run can help start the recovery process by helping to remove waste products accumulated in the muscles from the workout and flush the muscles with the oxygen and nutrient rich blood they need to begin to repair themselves.</span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Eating & Drinking</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">When we eat and drink is almost as important as what we eat and drink when it comes to our recovery. There are 3 time frames we want to consider when planning our post workout nutrition.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">The first 20 minutes post workout - it is important to start the process of rehydrating and refueling the body in the first 20 minutes after a stress workout as well as after our easy runs. During this first 20 minutes our bodies will be the most receptive to and in need of hydration and fuel. Liquids such as water, recovery drinks, sport drinks, and chocolate milk and foods such as sport nutrition bars, or fruits such as bananas consumed in the first 20 minutes after a workout can help the body start to replace the fluids and electrolytes lost in the workout, and the nutrients needed to start the body’s recovery process. </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">A balanced meal with within the first 2-3 hours post stress workout. The fueling we take in during the first 20 minutes will help get the recovery started but we’ll burn through that quickly so we want to be sure to get in a good balanced and substantial meal within the first 3 hours post workout but even better within the first 2 hours. Also during this first 2-3 hours we want to continue to work on rehydration to replace lost fluids from the workout.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">The other 21 hours of the day. Proper hydration and fueling is a 24 hour a day job and important to recovery. The body will need to be kept properly hydrated and fueled in order for it to recover well. If you fall short on either it will hurt or delay your recovery. The best thing to do is to establish some good everyday hydration and eat habits that you can make part of your lifestyle to help ensure you have this area covered. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">The body and mind recovers best when we are sleeping. The body release certain hormones and chemicals when we sleep which help us recover. This fact makes your bed your the number one recovery tool you have. Similar to eating, establishing some good sleep habits and patterns can go a long way to making sure we get enough sleep to operate at our peak. And naps (even as short as 20 minutes) can be a great way to supplement if we don't get enough at night. An afternoon nap after a morning stress workout goes a long ways to help the recovery process. </span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Daily Activity</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">How much activity we do on a day to day basis will affect our recovery and so should be taken into account when scheduling how much recovery we need after a workout. If we are stuck on our feet for most of the day, or in a car and unable to get out and stretch our legs regularly it can impact how quickly we recover from our workouts. Often we do not have full control over this because of job, family and other obligations, but it is something we want to consider in planning our recovery and to mitigate conflicts to the extent we can. If you have a desk job for example, you can get up once per hour and stretch your legs with a quick walk to the break room for some water. Bam - stretching the legs and hydrating - 2 birds, one stone.</span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Stretching</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">We will talk about stretching in more detail in a later chapter, but keeping your muscles loose by working out any tight spots with regular stretching is important for recovery. Besides helping loosen tight areas, regular stretching can reduce soreness and also promotes blood flow to the muscles which will enhance recovery.</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">The use of various rollers, massage balls or self or professional massage can be very helpful to loosen tight muscles, work out muscle soreness and promote recovery. But it is important to note this must be done in moderation. Too aggressive massages or rolling can break down the muscles fibers some and that can actually require additional recovery time rather than less recovery time. This may be desired and helpful in the case of injury but is not wanted or needed in the normal course of training. If an injury is not present keep rolling and massage to a light maintenance level to aid with recovery. </span></div>
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<span style="font-family: Arial; font-size: 16px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Other Recovery Therapies</span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">Other recovery therapies can also be helpful to speed along recovery and get you ready for that next stress workout. A couple common examples include:</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Ice baths - taking an ice bath can aid the recovery process and help rejuvenate the legs. Especially in warm weather ice baths are used by many runners after stress workouts to help jump start the recovery process. Scientists still are not universally convinces of its merits, but it has been a tried and true method used by runners for decades. </span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;">Warm Epsom salt bath - similar to ice baths warm Epsom salt baths have been used by runners for decades to help relieve tight and sore muscles, increase circulation and aid the recovery process. Many runners use ice baths during the warm weather months and warm Epsom salt baths in the colder months with good effect. </span></div>
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<span style="font-family: Arial; font-size: 16px; vertical-align: baseline; white-space: pre-wrap;">While we naturally think of and focus on our easy runs when we plan our recovery, make sure you consider the other factors discussed in this chapter to help you get the most out of your recovery and keep your training on track. </span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-73574419290215700142016-10-24T06:31:00.004-07:002016-10-24T06:31:51.205-07:00Chapter 3 - Stress Workouts<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt; text-align: left;">
<span style="background-color: white; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span></div>
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<span style="background-color: white; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px;">Sorry for the delay in publishing Chapter 3 - I moved to the Coos Bay/North Bend area in Oregon at the beginning of October and it threw me a little behind on the blog/book editing.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxO01GVDLOjZL-Kre0GBhTCoDmShyphenhyphen81UL6SpWHRCokONDzPGwPPqNxsWYnLmkIMEUYwGsBrjIN-LLPT7SKVSsLYdipNV1Lo8lGZBMyYIqSlnFUqk8RUXmQ1zxTgNHR9TxDgm6dpDt6TPB/s1600/Fotolia_754722_XS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhQxO01GVDLOjZL-Kre0GBhTCoDmShyphenhyphen81UL6SpWHRCokONDzPGwPPqNxsWYnLmkIMEUYwGsBrjIN-LLPT7SKVSsLYdipNV1Lo8lGZBMyYIqSlnFUqk8RUXmQ1zxTgNHR9TxDgm6dpDt6TPB/s320/Fotolia_754722_XS.jpg" width="320" /></a></div>
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<span style="font-family: Arial; font-size: 16px; white-space: pre-wrap;">As stated in Chapter 2: Stress workouts are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our running fitness. It’s not enough just to work hard, we need to work hard in such a way as to get a desired adaptation or the hard work does not provide the specific fitness bump we are after. </span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In this chapter we will discuss 21 most common stress workouts I utilize in training distance runners. These stress</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">workouts can be broken up into 3 main categories: Speed, Stamina and Endurance, plus a category for some race specific workouts we may add in as our goal race approaches. Workouts in each category elicit the desired adaptations in our body to effectively increase our fitness in that area (speed, stamina or endurance).</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For each workout we will give an example of the pace range that 3 example runners would do that workout at. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example Runner A: 24:00 for 5k and 1:51:00 Half Marathon </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example Runner B: 20:00 for 5k and 1:32:30 Half Marathon</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example Runner C: 16:00 for 5k and 1:14:00 Half Marathon</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A more thorough listing of appropriate training paces for each can be found by using the pace charts I will publish later in this book and will post on the MPR website (mprunning.com) at the conclusion of posting the book on this blog.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fast Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improve stride power, running economy and improves the bodies familiarity with faster paces and effort profiles.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and makes other paces seem easier (more manageable) by comparison</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between :30 and 2:00, totaling between 15 and 20 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog of 100% of repeat duration (minimum 1 minute)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: hard, quick, aggressive rhythm but never straining.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 6-9 minutes in an all-out effort</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: these can get intense so ease into these over first few repeats shorting for your targeted speed range by the 3-4 repeat and it the workout will often go smoother. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 18 x 1:00 w 1:00 jog recovery</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 7:03 - 7:07 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 5:55 – 5:59 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 4:48 - 4:51 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">VO2 Max Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: The main physical purpose of VO2 Max Repeats is to improve the amount of oxygen the body can deliver to the muscle cells (used to produce energy) by stressing the maximum of the heart, lungs and circulatory system (your VO2 Max). </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mentally Benefits: The mental purpose of VO2 Max Repeats to toughen the mind to higher effort periods of running, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between 2:00 and 5:00, totaling between 20 and 28 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog of 75% of repeat duration (3 minute max)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: strong, hard but controlled rhythm</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 12-18 minutes in an all-out effort</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start conservative and make your first repeat your slowest and last repeat your fastest</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 8 x 3:00 w 2:15 jog recovery</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 7:25 - 7:30 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 6:14 - 6:18 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:03 - 5:06 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Groove Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: The main physical purpose of Groove Repeats is to improve the body’s adaptations to running in a higher lactate environment (lactate tolerance and shedding abilities) and running at a high percentage of maximum heart rate for extended periods of time </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Metal Benefits: The mental purpose of Groove Repeats to toughen the mind to harder periods of running for extended periods, improving our focus in a higher intensity environment, and make other paces seem easier (more manageable) by comparison. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between 4:00 and 8:00, totaling between 28 and 36 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog of 50% of repeat duration (3:00 max)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: quick, hard, groove; pressing but sustainable for moderate durations</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 30-40 minutes in an all-out effort</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start conservative and make your first repeat your slowest and last repeat your fastest. </span><span style="font-family: Arial; font-size: 16px; white-space: pre-wrap;">As the workout name suggests, work to find a good “groove” to your rhythm, something that is hard but manageable for a while. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 6 x 5:00 w 2:30 jog recovery</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 7:47 - 7:52 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 6:32 - 6:36 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:18 - 5:21 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hill Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.295; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improves stride power and running economy and improves the bodies familiarity higher intensity efforts.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to toughen the mind to high effort periods of running, improving our focus in a high intensity environment, and make flat running seem easier (more manageable) by comparison</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between :30 and 2:00, totaling between 15 and 20 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hill: Moderate hill of 4-6% incline</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog down the hill </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: Hard, quick, aggressive rhythm</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: will depend on incline of hill – approx. Groove to LT pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: break the workout into 3-4 segments (example 12x repeats broken into 3 x 4 repeat segments) with the pace getting just a little quicker each segment (so start conservative)</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 12 x 1:30 w jog down recovery</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Variation: do these on a treadmill with 100% of repeat duration jog at 0% incline for recovery</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Stamina Workouts</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lactate Threshold Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 24 and 30 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: strong, smooth rhythm; pressing but sustainable for extended periods</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 60-70 minutes in an all-out effort</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 27 minute tempo run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:09 - 8:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 6:51 - 6:55 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:33 - 5:36 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lactate Threshold Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between 5:00 and 20:00, totaling between 30 and 40 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog of between 20% of repeat duration (3:00 max) </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: strong, smooth rhythm; pressing but sustainable for extended periods</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 60-70 minutes in an all-out effort</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 3 x 12:00 w 2:20 jog recovery</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:09 - 8:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 6:51 - 6:55 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:33 - 5:36 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lactate Threshold Progression Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. This workout mirror the effort profile of a race a bit more than a even tempo does, so helps you mentally prepare for higher intensity efforts late in the run/race.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 24 and 30 minutes at a gradually increasing intensity</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: starts at a comfortably quick rhythm and gradually increases in intensity until running at a hard, aggressive pressing pace by the end</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than Lactate Threshold pace (pace you can hold 60-70 minutes in an all out effort)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 27 minute progression tempo run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:36 - 7:52 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:14 - 6:36 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:52 - 5:21 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lactate Threshold Wave Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Physical Benefits: improves lactate threshold and efficiency at dissipating lactate, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. Helps practice staying in the moment and executing 1 segment at a time.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 24 and 30 minutes alternating between 2 intensities every 2-5 minutes</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: alternating every 2-5 minutes between a comfortably quick rhythm and hard aggressive rhythm</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: Alternating segments between Aerobic Threshold (4-5% slower than LT) and Groove (4-5% quicker than LT) paces</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: may be helpful to do this workout on a track or treadmill the first couple of times you do it to help with the pacing. Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a long tempo run pace with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 27 minute progression tempo run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:36 - 7:52 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:14 - 6:36 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:52 - 5:21 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aerobic Threshold Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for longer, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 48 to 60 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: comfortably quick rhythm; strong but smooth and controlled</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than Lactate Threshold pace.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start on the conservative side of your goal range (or even a bit slower), if having a good day you can do a slight negative splits, if not having as good a day you can keep it even on the slow end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 54 minute tempo run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:31 - 8:36 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:09 - 7:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:48 - 5:52 mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aerobic Threshold Repeats</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Repeats of between 10:00 and 40:00, totaling between 60 and 80 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery: slow recovery jog of between 15% of repeat duration (3:00 max) </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: comfortably quick rhythm; strong but smooth and controlled</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly the pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT tempo pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: start on the conservative side in your first repeat, if having a good day you can do a slight negative splits and run the other repeats a little quicker, if not having as good a day you can keep it even on the slower end of your range. If you find you have a hard time getting going on these, add in a 90 second tempo section into your warm-up to get the aerobic enzymes stirred up.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 3 x 25:00 w 3:00 jog recovery</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:31 - 8:36 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:09 - 7:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:48 - 5:52 mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aerobic Threshold Progression Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 48 and 60 minutes at a gradually increasing intensity</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: starts at a brisk, moderate intensity and gradually increases in intensity until running at a strong, pressing but sustainable intensity by the end</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: starting at roughly 4-5% slower than and finishing 3-4% faster than Aerobic Threshold Pace (pace you can hold for 120 minutes in an all out effort or 4-5% slower than LT pace)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: Use this workout to practice staying as relaxed as you can as the speed and effort increases, running relaxed while running quickly is a something that needs practice and this workout is a great place to practice that as it starts relaxed but gets pretty intense in the last third of the workout.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 54 minute progression tempo run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:53 - 8:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:29 - 6:55 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:05 - 5:36 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aerobic Threshold Wave Tempo</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Long Stamina - improves aerobic threshold and efficiency at using energy sources, ability to run at a quick pace for extended periods of time </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to help the mind get comfortable with being uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. Helps practice staying in the moment and executing 1 segment at a time.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 48 and 60 minutes alternating between 2 intensities every 5-10 minutes</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: alternates every 5-10 minutes between a brisk moderate intensity and a strong, pressing but sustainable intensity</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: alternating between Brisk Pace and Lactate Threshold Pace </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: may be helpful to do this workout on a well marked course or treadmill the first couple of times you do it to help with the pacing. Focus on staying in the moment and executing 1 segments at a time. with smooth transitions. Most find it helpful to think of this workout as a brisk pace run with some surges thrown in, rather than as repeats with a quicker recovery pace (help keep you from slowing down too much on the slower segments).</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 54 minute wave tempo run with 6 minute segments</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:53 - 8:14 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:29 - 6:55 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:05 - 5:36 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brisk Pace Run</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: improves the body's efficiency at using energy sources, hardens the body to longer durations at moderate intensities. Good opportunity to practice longer race fueling.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: great practice running smooth and relaxed at slightly faster paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time. To mentally callous ourselves for long, hard efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous run of between 60 to 100 minutes, easing into Brisk pace over the first 10 minutes.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: brisk, moderate intensity; smooth and sustainable</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly 4-5% slower than Aerobic Threshold pace (slightly slower than Marathon Pace for a sub 3 hour marathoner, near MP for a 3-4 hour marathoner and slightly quicker than MP for a 4+ hour marathoner)</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: see how relaxed and smooth you run a this pace range. Rather than trying to run faster try and see how easy you can make it feel. For marathoner this is a great workout to practice a aid station in to get the body use to absorbing fuel (fluids or gel) while at a slightly quicker pace. </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 80 minute brisk pace run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 8:48 - 8:53 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:23 - 7:28 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 5:59 - 6:03 per mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Endurance Workouts</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Moderate Rhythm Long Run</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Endurance - improves glycogen storage capacity, improves energy usage efficiency, advances cardiovascular adaptations, hardens body to extended periods of running </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: to mentally callous ourselves for long duration efforts. To get used to running for multiple hours. To get familiar with running on lower energy and higher fatigue levels.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous runs of between 90 and 200 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: comfortably and relaxed but never lagging (moderate rhythm)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly 12-15% slower than Aerobic Threshold pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: be careful on the length of these, do not exceed 25-30% of weekly mileage on a weekly basis. Some lower mileage marathoners may need to go beyond that percentage on occasion but don’t do it every week or it will increase the risk of over-use injuries. Good idea for marathoners to do these on as similar a course to their goal marathon course as possible. Fine to start these slower than goal pace range and ease into it over the first few miles. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 150 minute moderate rhythm long run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 9:26 - 9:37 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:55 - 8:05 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:25 - 6:33 mile pace </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fueling: 3-6 oz of fluids once every 20-30 minutes and sports nutrition once every 60 minutes if desired/needed. (in normal conditions)</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Steady State Long Run</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Endurance-Stamina - improves energy usage efficiency at quicker paces, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to extended efforts at a slightly higher intensity.</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: great practice running smooth and relaxed at slightly quicker paces. It helps the mind get comfortable with being moderately uncomfortable for extended periods of time. To mentally callous ourselves for long, somewhat harder efforts. </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous runs of between 75 and 150 minutes </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: steady state effort, somewhat comfortable but with some sustainable intensity added</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: roughly 8-10% slower than Aerobic Threshold pace</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: great workout for marathoners to practice race fueling to experiment and zero in what will work best for you in the race. Start a bit conservative and ease into the run over the first mile or two. Practice staying as relaxed and smooth as possible on this run, especially as you get tired later in the run. Make sure you keep good posture when getting tired and don’t “sit” or slouch with fatigue. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 120 minute steady state long run</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 9:07 - 9:15 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 7:39 - 7:46 per mile pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:12 - 6:18 mile pace </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tempo Long Run</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Endurance-Stamina - 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 </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued. To mentally callous ourselves for running quickly for extended periods while tired. Build confidence in our ability to still run quick while fatigued.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous runs of between 75 and 150 minutes with the first 20-40% at an easy pace, the middle 40-60% at comfortably quick rhythm, and the last 20-40% at a recovery pace</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits within each segment</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: the first and last segment at a comfortable and relaxed pace with the middle segment at a comfortably quick rhythm</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: the first segment at Easy pace, the middle section at either AT or Brisk pace, and the last segment at a Easy pace.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: this is a great workout to stress both stamina and endurance as well as harden the mind, but it’s tough. Start a bit conservative on the tempo and ease into it, then try and hold it nice and steady and settle into a good rhythm. Don’t worry about pace on the last easy segment (may start as a slow jog), just get in the time/distance and reap the benefits of endurance building. </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 120 minute tempo long run with first 30 minutes at an easy pace, the middle 60 minutes at Brisk Pace, and the last 30 minutes at a easy pace</span><span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (or slower)</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 9:59-10:43, 8:31-8:53, 9:59-10:43</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 8:23-9:00, 7:09-7:28, 8:23-9:00</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:48-7:18, 5:48-6:03, 6:48-7:18</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fast Finish Long Run</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Benefits: Endurance-Stamina - improves energy usage efficiency at faster paces while in lower or partially depleted glycogen state, improves glycogen storage capacity, advances cardiovascular adaptations, hardens body to running at quicker paces while tired/depleted </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Main Mental Benefits: practice running smooth and relaxed at quicker paces while somewhat depleted or fatigued. To mentally callous ourselves for running quickly for extended periods while tired. Build confidence in our ability to still run quick while fatigued.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout: Continuous runs of between 75 and 150 minutes with the first 60-80% at an easy pace and the last 20-40% of the run at a comfortably quick, strong but controlled intensity</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pacing: even to slightly negative splits within each segment</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Feel: the first segment at a comfortable and relaxed pace with the last segment at a comfortably quick rhythm</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pace: the first segment at easy pace, the last segment at either AT and Brisk paces (depending on duration)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip: it can be hard to get going at first on the up-tempo closing segment and that is normal, the body is lower on glycogen and not used to running faster in that state (so we are teaching it). Ease into it and be patient and find your rhythm. Often you’ll feel better 10-20 minutes this finishing segment then you did the first few minutes, so stay patient and stay with it.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Example: 120 minutes run with first 80 minutes at an easy pace, the last 40 minutes at Aerobic Threshold pace</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner A: 9:59-10:43, 8:31-8:36</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner B: 8:23-9:00, 7:09-7:14</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Runner C: 6:48-7:18, 5:48-5:54</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Race Specific Workouts</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These are race specific workouts done to prepare the runner for a certain specific aspect of the goal race. They can be different in many ways than the other stress workouts listed above, depending on the specific demands of a given goal race and the particular strength or weakness of the individual runners.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Race specific workouts can include:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Race Simulation Run: a run of 40-60% of goal race distance done at goal race pace and done simulating as much of the goal race conditions (course, time, meals, fueling, etc.) as possible. This type of run serves as a type of dress rehearsal for the goal race but can be significantly taxing and may require an extra recovery day afterwards. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tactic Specific Workout: this is a workout done to simulate an anticipated or planned race tactic such as a mid race surge or sprint finish. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Course Specific Workout: this is a workout done to simulate the course you will be racing on by mimicking the layout of the race course in as many respects as possible. </span></div>
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<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Goal Pace Run: this is a workout done at goal race pace (which doesn’t always overlap with the workouts listed earlier), usually broken into 3-5 segments with short recovery jogs between the segments, this workout is done in order to increase the runners familiarity with and feel of a goal race pace. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">When To Use Each</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As we get in later chapters on training cycle design, we’ll talk more about when to use each type of workout.</span></div>
<br />Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-78984531805705474302016-10-04T20:59:00.000-07:002016-10-04T20:59:28.928-07:00Chapter 2 - Stress & Recover<span style="background-color: white; color: blue; font-family: Arial, Helvetica, sans-serif; font-size: 13.2px;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span><i style="background-color: white; color: blue; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"> </i><br />
<br />
<i style="background-color: white; color: blue; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"><br /></i>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The base principle that governs all physical training is the principle of stress and recover. This principle simply states that if we physically stress the body in a certain way and then allow it to recover, it will bounce back better adapted to that stress than it was before. </span></div>
<b id="docs-internal-guid-ac15e328-92f8-7d6f-43b1-38b0d3773521" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In running we stress the body by running either far or fast (or both) and then let the body recover by running short and easy or by resting, and once the body has recovered from that initial stress it becomes stronger and better adapted to that stress, and as such we become fitter runners. This is the essence behind what we are doing in training. Stressing then recovering to move our fitness forward in some specific areas such as speed, stamina and/or endurance.</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="297" src="https://lh4.googleusercontent.com/nXwhzdTziJzqmZ9mEVvnt8eJWNDMF7xtLmRkP9nLqbfUflL-RCjralw8iL9FeXEWIdUfHV5HcESUvkzGy27bbcz2h57sO3fAHvOcfWzbcef76Sne0FIc--tPCrpxoOA20pkzkwMQIIujiFFDTQ" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="450" /></span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Figure 2-1</span></div>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is important to note that this principle has 2 important steps: 1) stress and 2) recover, and that one without the other does not accomplish the adaptation (increase in fitness) we are seeking. </span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In the Figure 2-1, we start the base unit at our “orginal fitness level” and then we perform a “stress” workout. This stress workout breaks down the body and our ending fitness level is lower than where it started. It is easiest to see this through an example. If our stress workout is a 5k race, then at the end of the 5k we cannot then go out and run another 5k as fast as we just did, because our effort in the 5k significantly stressed the body so it is not as strong as when you started. But then we allow the body time to recover, and when as it does the body heals itself and adapts to the stress (in this case the 5k race). This adaptation and advancement in fitness is called the super-compensation. Through this super-compensation our body comes back after the recovery fitter than it was before in terms of the systems that the workout stressed. </span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you do not allow enough recovery between stress workouts you will not get the full super-compensation you are seeking. So to get the most from a stress and recover cycle, you must do the proper stress workout to work the fitness area you are seeking to improve, and then allow sufficient recovery afterwards so that the body can get the full fitness gain that the stress workout earned you. A very simple concept but one that many runners, from beginners to elites, struggle with consistently executing to its fullest. This base unit (1 stress and recovery cycle) must be mastered in order for training to be as effective as it can be.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I refer to 1 stress and recover cycle as a “base unit” because it is the basic unit upon which all our training is built. In order for a runner to be as successful as possible it is imperative that they understand and master this base unit. So with that in mind, let's clearly define each aspect of it.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stress</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stress workouts are running workouts in which we significantly stress a system or systems of the body in order to produce a targeted adaptation so as to improve certain aspects of our running fitness. Our goal is to do sufficient and specific enough work in order to elicit the adaptation we are seeking, while still be able to recover from that work relatively quickly so that we can soon after target another adaptation. In order to keep the training process moving forward and to be able to target all necessary systems with adaptations on a regular basis, a stress workout should usually be able to be recovered from with 1-3 easy/recovery days. In Chapter 3 we will explore the types of stress workouts I recommend for distance runners in more detail. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recover</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recovery in running takes the form of recovery periods of time between runs and the easy runs we do between stress workouts in order to promote recovery, and to maintain or advance the body’s adaptations to running while we recover. These runs should be kept short and slow enough that they do not significantly stress the body, but with enough pace to them to maintain bio-mechanical efficiency. In Chapter 4 we will explore recovery and easy runs in detail. </span></div>
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<span style="background-color: transparent; color: black; font-family: 'Times New Roman'; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: black; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This chapter and the basic concept of stress and recover is something we need to keep in mind as you go through the other chapters in this book. In order to get the most from all the stress workouts and training phases and training cycles we will discuss, it must be done through the successful use of the stress and recover principle. Master this base unit first and foremost in your training, and you will get the most from everything you do.</span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-69093708204513127792016-09-27T12:26:00.000-07:002016-09-27T12:26:17.014-07:00Chapter 1: The 5 Tenets of Training<div class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; text-align: left;">
<span style="color: blue;"><span style="font-family: Arial, Helvetica, sans-serif;">Note: To me coaching is all about stewardship, using the knowledge and experience I have gained over 40 years as a runner, and 10 years as a coach, to help others pursue their running goals. So rather than publishing a book you have to pay for, I am publishing it here on my blog, free for all (runners and coaches alike) to read and enjoy, maybe learn something from it, or potentially have it prompt you to look at something from a slightly different viewpoint. If any of those happen, mission accomplished. </span><i> </i></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Chapter 1: The 5 Tenets of Training</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">When it comes to
studying any topic, I have found it is very helpful to break it down into its
elemental parts and understand how they fit together in order to make up the
whole. When you do this it helps you understand what the key drivers are,
the things that make other things happen and determine the outcome. When
I first got into coaching this was one of the first things I did.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">I have a long background
in the sport of distance running, having started running road races and track
meets as a grade school kid back in western North Carolina, and became obsessed
with the sport at an early age. I checked out and read and re-read almost
every book on the sport that was available at the Henderson County Public Library
as a kid. From Lydiard, to Fixx, to Henderson, to Moore, if you had
written about running back in those days I probably have read and re-read your
stuff. This obsession continued on through high school and then into
college where I ran track and cross country for the University of Mississippi.
I would spend hours sitting around talking running and training with
friends and teammates who were almost as obsessed with the sport as I was.
Post collegiately I continued to run in road races and with the advent of
the internet age more and more information became available, which I eagerly
devoured. So when, in my 30’s, I started getting into the coaching side
of the sport I had almost 3 decades of experience, reading and studying to draw
from. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">I added to this
background in running, the training I gained in analysis during my work as a
business and financial analyst in the corporate world over my first 15 years
post college. I was trained and became experienced in the art of tearing
down a business into its elemental parts so that I could understand how it
works, what the key drivers were, and then build up a model of that company so
that management could forecast results and run “what if” scenarios through it
to see how various factors would affect outcomes. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">So as I went into
coaching, I combined my experience and knowledge in the sport with the
analytical skills I had learned in the corporate world. One of the first
things I did was sit down and determine what were the key drivers of training
for distance running. What were the things that we could control that
would ultimately determined how successful we were in our training. This
first chapter is about what I found, what I believe to be the “5 Tenets of
Training” for distance running, as it has shaped how I approach training
runners for the sport. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">My 5 tenets of training
for distance running are: </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
<ul style="margin-top: 0in;" type="disc">
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Consistency<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Capacity<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Frequency<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Mixture<o:p></o:p></span></li>
<li class="MsoNormal" style="line-height: normal; margin-bottom: 0.0001pt; vertical-align: baseline;"><span style="font-family: "Arial",sans-serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Passion<o:p></o:p></span></li>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Each of these 5 tenets
are critical in our training and development as distance runners, but they are
all interconnected. So our degree of success will lay not just in how
well we develop any one tenet, but how well we balance and raise our game in
all 5 tenets together.</span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Let's take a look at
each tenet in a little more depth:</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Consistency<o:p></o:p></span></b></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Distance running is a
fitness sport in which we have to slowly and methodically build up our fitness
and adaptations to the sport over time. Consistency then is a tenet in
our training because the more consistent we can be in your training, the higher
we can raise our fitness level. In Chapter 2 we will discuss the
Principle of Stress and Recover which will underscore in more detail the
importance of consistency in building fitness. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Interruptions in our
training, even minor ones, at a minimum delay our fitness build-up, and when
long enough or frequent enough, lead to a backslide in fitness and physical
adaptations. When we experience an interruption in training, not only do
we lose that time associated with the interruptions, we also lose the time
associated to build back the fitness and adaptations we lost during the
interruption. So if we lose 2 weeks of training due to an
unexpected trip, our cost is not just those 2 weeks but those 2 weeks plus
whatever time it will take to build back up the fitness or adaptations we lost
during those 2 weeks. Often interruptions can cause a loss of twice as
much time as the actual interruption lasts. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">So a major focus in our
training needs to be on consistency so that our fitness has a chance to build
and progress as much as possible during our training cycle.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Capacity</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Capacity refers to the
work capacity we build up in training. It is the amount of work we can do
consistently in training and is made up of both a quality and quantity
component. The numbers of miles we cover in a normal training week can be
a good gauge as to the quantity aspects of work capacity and the number of
stress (“hard”) workouts we can do per week can be a good judge of our quality
density component of our work capacity.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Simply put, our work
capacity is a major tenet of our training because the more work we can handle
on a consistent basis, the more we can accomplish; the more fitness we can
build and the greater the adaptations we can elicit from our training. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">A major focus on our training
then will be on building up or maintaining our work capacity so that we get the
most fitness gains possible in our training cycle.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"> </span><span style="font-family: "Times New Roman", serif; font-size: 12pt;"> </span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Frequency</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Frequency refers to the
number of times that we run during a given period of time. Every time we
go for a run of 20 minutes or more our body responds by releasing certain
enzymes and hormones that help the body adapt to running and improve our cardiovascular
fitness. To a certain extent the more often we run the better adapted to
running our bodies become. This tenet has to be balanced with the need
for runs lasting for longer durations in order to build endurance, and stamina
and other specific fitness points, but to a certain point the more we can
increase the frequency of our runs within our training mix, the better adapted
to running and fitter we can become. I have established some basic rules
for when and how to add additional runs into your regular training schedule and
will go over those in Chapter 4. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Mixture</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Mixture refers to the
stress (“hard”) workouts we do in our training, when do we do them, and how do
we structure and sequence those workouts to build our fitness best. This
is the “sexy” part of training that most books and article get written about
and will be discussed at length in later chapters in this book. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">The major focus of
Mixture is determining what do we need to do to get the most out of our
training (i.e what are the demands of our goal race) and how best to structure
our workouts and training to accomplish that. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Mixture is a major tenet
in our training because it determines, to a large extent, how well we use the
other tenets to build up our fitness. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Passion</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">Passion is our continued
desire to train and chase our goals. Passion is a major tenet in our
training because it provides us with the motivation and fire to undertake all
of the physical and mental components of training.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">We cannot undertake
training beyond what our passion will allow us to do or it will not last, so
our passion needs to be monitored, nurtured and safeguarded as we train.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">Synergy Of the 5 Tenets</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; font-family: Tahoma, sans-serif; font-size: 10pt;"></span><span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">How successful our training is
will depend in large part on how well we balance all 5 Tenets of Training
together. We should never focus solely or heavily of one tenet at the
expense of the other tenets, but rather seek to balance and build up all
aspects together. There is a very real synergy that comes from balancing
all 5 tenets together in your training.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">All of the
tenets are interconnected and so when balanced together they help raise each
other up and provide more from training. Being <b>consistent</b> in training makes it easier to build up our <b>capacity</b> and <b>frequency</b> and get the most out of our workout <b>mixture</b>. Building our work <b>capacity</b> gives us more to work with and helps us get more out of
our workout <b>mixture</b> and provides
more room for increased <b>frequency</b>.
An increase in <b>frequency</b>
allows us to build more <b>capacity</b> and
gives us more opportunities to enact our desired workout <b>mixture</b>. <b>Passion</b>
provides the motivation and fire to run <b>consistently</b>,
and build our <b>capacity</b> and to run <b>frequently</b> and do all of the needed <b>mixtures</b> of workout to accomplish our
goals. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">If we
let a focus on one component get out of alignment with the others it can
jeopardize the synergy and cause the whole thing to come grinding to a halt.
For example, if we try and increase <b>capacity</b>
or <b>frequency</b> too quickly and
breakdown we jeopardize our <b>consistency</b>.
Or by focusing too much on building the quantity component of our work <b>capacity</b> we might jeopardize the right <b>mixture </b>we need to continue to improve.
Or if we push forward too far in <b>capacity</b>
and <b>frequency</b>, we may extend
ourselves too far and jeopardize our <b>passion</b>
to want to train. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; font-family: Arial, sans-serif; font-size: 12pt;">Only the
careful balance of these 5 tenets will produce the optimal results we are
seeking, where we get the most out of the time and energy we have to put into
our training. And ultimately this is what this book is about, how to find
and utilize that optimal balance for each of us. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Scorecard</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">In the corporate world I
worked regularly with a concept called the “scorecard” in which we would look
at all the major drivers of our business and we would compare our practices and
procedures in that area to the best practices and procedures of all best
businesses in our industry. This helped us determine areas for
improvement and growth, and where we could go first for the most immediate
improvements. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">So when I entered the
world of coaching and had established the 5 Tenets of Training, I brought this
“scorecard” concept with me and started to use it determine what components of
the runner’s training where in most need to improvement.</span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">For the first 4 tenets;
consistency, capacity, frequency and mixture, I was able to develop a scorecard
that graded their training on a scale of between 1 and 10 for each tenet, with
1 being what a brand new runner might be doing and with 10 being the best
practices of the top runners in the world. This would allow me to give a
score to each runner I worked with in each of these 4 tenets to see where their
weaknesses may be and to help plan on how or if to boost each area during their
training. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">The fifth tenet,
passion, is a little more subjective so hard to put a hard number on. So
in regards to this tenet it is important to understand where running and
running goals fits in that person’s life and how important and motivated they
are to reach those goals. Then this would be taken into consideration in
designing their training, being careful not to build training past what they
might have a passion to maintain. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<b><span style="font-family: Arial, sans-serif; font-size: 12pt;">Useful Maximums</span></b><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">As you go through the
process of looking at yourself, or a runner you coach, in terms of these 5
tenets and where they stand on each, it is important to remember that each
runner will have certain useful maximums in each tenet. A useful maximum
is simply the most a runner can realistically do in that tenets because of
personal, life or other imposed ceilings. These useful maximums can and
often do change over time. These maximums are not good or bad, they just
are, and it is important to understand them as you design training programs.
If a runner only has the time in their work/life schedule to run 5 times
per week, it does no good to try and schedule 7 runs. If they only have
the energy to run 50 miles a week, it is counter-productive to try and push
them to run 70 miles a week. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="font-family: Arial, sans-serif; font-size: 12pt;">One of the first steps I
take with a runner I start to work with is having them fill out a questionnaire
and then have a phone call with them so that I can better understand not only
where they are in each tenet of training but where does running and their goals
fit into their life, and what useful maximums may exist. This is
important to flesh out and consider these before you can design the best
program for them. It also fosters the conversation on those
limitations and how or if they will impact the runner’s ability to reach their
goals in the sport. </span><span style="font-family: "Times New Roman",serif; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-69864800178776534442016-08-31T06:41:00.002-07:002016-08-31T06:41:50.692-07:00Your Running Is Yours<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6L783IG9D4BVRJKRrnr_HtR3kP_0nEKG9MnsZmo3nJrL7tlLFdOD0sv6PhTqLVICLrDRTKm0VSmhWcdbzie7vE0rRWlA0w7iUqfXa8FCnRZsiLYvKAyaO-2sSAoZgQJG_uPU0v2r-ISCh/s1600/Expectations.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="297" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6L783IG9D4BVRJKRrnr_HtR3kP_0nEKG9MnsZmo3nJrL7tlLFdOD0sv6PhTqLVICLrDRTKm0VSmhWcdbzie7vE0rRWlA0w7iUqfXa8FCnRZsiLYvKAyaO-2sSAoZgQJG_uPU0v2r-ISCh/s320/Expectations.jpg" width="320" /></a></div>
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<span style="font-size: large;">There are any number of reasons to run and running can mean so many different things to different people. Some people run to set personal best times; some run for competition, to challenge themselves against others; some run for health or to lose weight; some run as a personal challenge to see how fit then can get; some run for peace of mind or as a therapy to deal with stress or hyperactivity; some run for quiet time to pray or think; some run to explore or enjoy nature; some run for the social and community aspects of the sport; some prefer to pursue long distance such as marathons or ultras and some prefer shorter distances like mile, 5k or 10k. There are almost an infinite number of possibilities on how someone might choose to partake in running. But none of these reason is right for, or motivates everyone. We are each on our own journey in running and must decide how it fits into our life.</span></div>
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<span style="font-size: large;">Unfortunately one problem I regularly see as a running coach is runners letting others' expectation dictate how they choose to pursue the sport. Some people run marathons because they think they are suppose to or because others expect them to, but they really would rather focus on 5k's. Some run races even though they really have no interest in them simply because it is expected of them by others. Some are peer pressured into group runs when they really prefer the solitude of solo runs. None of this happens maliciously, it is just that many people assume others have the same motivations or interest as they do, when often it is not the case. When you stop pursuing running in the way that is most important to you, and instead follow the path of others' expectations, you will often run into burn-out and disinterest and soon lose your motivation to get out there.</span></div>
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<span style="font-size: large;">The purpose of this blog then is to point this out. That running doesn't mean the same thing to everyone and that is OK. In fact that is a beauty of the sport, that it can mean so many different things to different people. It is fine to take your own path in the sport as long as it is what you want and is true to your interests and passions. So stand up for yourself, be honest with yourself, and choose to pursue running how it will mean the most to, and be the best for you. Afterall that is why you started it in the first place. </span></div>
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<span style="font-size: large;">And be conscious of the fact that others may have different motivations and goals or uses for the sport than you do. Be courteous and encouraging to them rather than trying to convert them to your motivations or uses. There is room in this great sport for everyone, enjoy, embrace and marvel at our diversity.</span></div>
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<span style="font-size: large;">Happy Running,</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">Coach Mark Hadley</span></div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-55293913868136725052016-08-22T05:21:00.000-07:002016-08-22T05:21:50.416-07:00Sacrifices or Choices<div style="text-align: center;">
<span style="color: blue; font-size: large;"><b>"One of the biggest determining factor in how our training goes, is the attitude we bring to it."</b></span></div>
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How we frame situations in our own mind plays a big role in the attitude we bring to them. If we want to be a positive person then we need to frame things in a positive way. </div>
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A great example of this is when people talk about all the sacrifices they make for their running: "I give up sleep, I give up family time, I give up sweets". This can be a negative way to approach training and leave one feeling bitter, burned out, or even resent it, especially if things do not go well in a particular race or training cycle. Instead I suggest we would be much better off by viewing it (framing it in our mind) as making a choice. We choose to go for our runs because the sense of accomplishment (or whatever it means to you) is more important to us than whatever we give up (such as an extra 30 minutes of TV). We are simply choosing to value our running goal more than some other uses of our time. Those other uses may be great and valuable, but whatever running goal we have is more important to us. </div>
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This is a decision to focus on the positive, to focus on the positive things we are choosing rather than the negative of what we are giving up. The end result is a greater feeling of empowerment and control and affirmation that we are taking positive steps towards our goals, which leads to a positive attitude. But if we dwell on sacrifices, we are focusing on the negative and what we are giving up, which leads to a more negative frame of mind. </div>
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As you go about your day and your training, focus on your choices rather than your sacrifices, and you'll stay happier, more positive and be more effective. </div>
Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-55990519012517853012016-08-08T05:03:00.004-07:002016-08-08T05:05:25.607-07:00Summer Training <div class="" data-block="true" data-editor="cd1lq" data-offset-key="43jjk-0-0" style="background-color: white; color: #1d2129; line-height: 18px; white-space: pre-wrap;">
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Summer training, in the higher temperatures and humidity, can provide some great opportunities to receive big fitness gains. The tough weather conditions have been shown to have similar physical benefits to training at altitude and the mental challenge of it can make us stronger runners. But like training at altitude there also comes with the opportunity a risk of over doing it and pushing too hard. To get the maximum benefits from your summer training focus on 4 areas:</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">- Adjust your training paces. Just like when training at altitude you have to adjust your training paces because your body has to work harder than at cooler temperatures. Adjust more at first and less as your body becomes acclimatized to the conditions. Insisting on trying to run the same paces as you can in cooler weather will just cause you to work too hard and over-train.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">- Focus on good hydration. While important all year long, the risk of dehydration or sub-optimal hydration is greatest in the summer weather. Be sure to adopt good hydration practices (100+ oz per day and drinking spread-out through-out the day) and stay diligent to them every day.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">- Recovery, recovery, recovery. The summer conditions are extra hard on us mentally and physically, so we must be sure we recover adequately from our stress workouts. Be diligent on all your recovery protocols, keeping easy runs slow, stretching, rolling & massage, ice baths, and sleep. The harder you train, the better you must recover. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">- Keep a positive attitude. It is easy to get frustrated and start complaining about high summer temperatures and humidity levels. But keeping a positive attitude is key to making training sustainable. Adjust training paces accordingly for the conditions but don't dwell on weather, instead stay positive and focus on the purpose and benefits of the training. The body tends to follow the mind so staying positive will help you feel better and get the most from training. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span data-offset-key="4gr64-0-0"><span style="font-size: large;">Happy Running,</span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: large;">Coach Mark Hadley</span></span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-41088540032126427602016-07-29T02:11:00.002-07:002016-08-04T09:54:55.962-07:00Training Is A Collective Not A Singularity<br />
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<b><span style="font-size: large;">Training for running is a collective, not a singularity. No one workout is overly important but each has their own place.</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAbVddw8JRoprlfoILdmOUOlAZ2FN2AHdRhpOums_ejzOgyCBdAsKAZZdaMMCgTG8iGgzZWJTUPsUY5xlRFAdCnenaHDvnOyGXhq5eHrtK-Bbdbm4HB3PE8n5a8fH8yUO8W2-ReL5vrUYx/s1600/FootLocker.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAbVddw8JRoprlfoILdmOUOlAZ2FN2AHdRhpOums_ejzOgyCBdAsKAZZdaMMCgTG8iGgzZWJTUPsUY5xlRFAdCnenaHDvnOyGXhq5eHrtK-Bbdbm4HB3PE8n5a8fH8yUO8W2-ReL5vrUYx/s400/FootLocker.bmp" width="400" /></a></div>
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<span style="font-size: x-small;">FootLocker South Region 2011</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">It is important to remember in training that no one workout is paramount, but rather it is the collective of all the workouts in the cycle that comes together to improve fitness and produce results. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #222222;">In each of our stress workouts we do we are targeting 1 or more physiological systems for adaptations to increase different aspects of your fitness. These adaptations do not come in big chunks but rather gradually and over time. So a BIG key in training is consistency (one of my 5 tenets of training) because it is not so much 1 workout but stringing together whole series of workouts over weeks and months that produce the adaptations we are seeking. So if we do a good tempo workout this week, and then another solid one next week ,and another solid one the week after, then we'll start seeing some adaptations taking place and improvements in our stamina. But if that cycle is interrupted then what you get is a stagnation in adaptations at best, or at worst a regression (loss of adaptation) if the interruption is too long or repeated frequently enough. This is the sinister physical side of a missed workout or workouts you give up on. You are interrupting the adaptation process and if you don't end up getting in enough work, you'll experience stagnation or regression in fitness. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">One example where this is easiest to see is long runs. Most of us know from experience that if we haven't done a long run in a few weeks our first one back is harder than it was previously as our endurance has regressed. But if we are consistent for a while and string some together on consecutive weekends then they become easier and we can handle doing more or faster on them (adaptations having taken place).</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">So yes, each time we do a stress workout we want to have a great workout, but we need to make sure that at the very least we get in some good solid work, so we can keep the consistency alive and the progressions coming. Because h</span><span style="font-family: "arial" , "helvetica" , sans-serif;">ow we continue to get fitter is by being consistent and letting these adaptations happen and pile up over time. We are much better off with a string of solid but unspectacular workouts, than we are a few home runs each followed by a series of workout DNF's. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Judging Workouts</b></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;">With this in mind (string together workouts), it is a good remember that<b> </b>t</span><span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif; line-height: 19.32px;">he time on the watch does not determine if a workout is a success or failure. If you give the effort and execute the purpose of the workout fairly well, you will get the benefits of it regardless of what the watch might say. Your body doesn't know what the clock says, it only knows how hard you work and what systems you stressed with that effort and that is what brings the benefits. So remember to use your watch as a tool and not as the judge or mental task master, focus instead on proper effort and execution and string together training over the course of a cycle and you'll get the most from your training</span><span style="color: #1d2129; font-family: "arial" , "helvetica" , sans-serif; line-height: 19.32px;">.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Happy Running</span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;">Coach Mark Hadley</span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-28255363074916996472016-06-07T11:52:00.001-07:002016-06-07T11:54:13.833-07:00Race Strategy Guide <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGWAjux-Or9IaaMP1MnnffnRVH8LPzRfQZ_xCntXboLN48n0cdLgSoqMZd6fL1smKxqhZJ2YwG1mE-EM98JwqbJX3C2VLZl4bEVpdF9ugpZLgr5jWxVKXCAzmfWwdsQbAUcmrrSBp8vUZi/s1600/USATF+AOTW1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGWAjux-Or9IaaMP1MnnffnRVH8LPzRfQZ_xCntXboLN48n0cdLgSoqMZd6fL1smKxqhZJ2YwG1mE-EM98JwqbJX3C2VLZl4bEVpdF9ugpZLgr5jWxVKXCAzmfWwdsQbAUcmrrSBp8vUZi/s320/USATF+AOTW1.jpg" width="320" /></a></div>
<span style="font-size: x-small;">Great race execution has its rewards</span></div>
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<u><b>Overview</b></u></div>
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When determining the best race strategy to advise distance runners
to utilize, I came up with the following criteria to help guide me, I wanted a strategy that:<o:p></o:p></div>
<div class="MsoBodyText" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span><!--[endif]-->Offered the highest probability of producing the best
performance<o:p></o:p></div>
<div class="MsoBodyText" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;"> </span><!--[endif]-->Was physiologically sound<o:p></o:p></div>
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<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;">
</span>Was psychology sound<o:p></o:p></div>
<div class="MsoBodyText" style="margin-left: .5in; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]-->-<span style="font-size: 7pt; font-stretch: normal;"> </span>Could be practiced in training to help the runner
master it <o:p></o:p></div>
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After studying all the different components involved, and
looking at the best results from runners of all ages and ability levels over
multiple decades, I have the come up with what I feel is the best race
strategy and use and one that meet all of the criteria listed.<o:p></o:p><br />
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Interestingly enough, this general strategy (slight negative split) has been what has been used in the vast majority of world records in distance races over the last 50 years, giving me good confidence in its soundness.</div>
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I am also defining the race strategy I recommend in
such a way that it can be utilized by runners regardless of how they prefer to
monitor their races, whether by pace, effort, or heart rate, so that it may be
used by all runners. </div>
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<o:p></o:p></div>
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<b><u>Race Strategy</u><o:p></o:p></b></div>
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The race is broken up into 3 segments as follows:<o:p></o:p></div>
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<b>Segment #1:</b> First 10% of the race - easing into it<o:p></o:p></div>
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In the first segment of the race the runner eases into
their goal pace/effort/heart rate. The runner does this by starting
conservatively, just slightly slower than goal pace/effort/heart rate and
gradually ramping up into the goal ranges by 5-10% into the race. <o:p></o:p></div>
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Physiologically this allows the body to ramp into goal
range more efficiently and with a lower energy burn rate and blood lactate
level than a more abrupt start allows. <o:p></o:p></div>
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Psychologically this takes some pressure and stress off on
the starting line and in early part of the race, as the runner knows they have
time to ramp into their performance. <o:p></o:p></div>
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<b>Segment #2:</b> 10% to 80% of race distance - strong, smooth and steady<o:p></o:p></div>
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The second segment of the race is by far the longest and
encompasses the majority of the race. It
lasts from the 10% mark of the race to the 80% mark of the race or 70% of the
total race distance. Our strategy in
this second segment is to run as smooth and even as possible in our goal range
(either pace, heart rate or effort). We
want to focus on a good strong sustainable rhythm and staying as relaxed as possible while
running in our goal range. <o:p></o:p></div>
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<br /></div>
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Physiologically this allows the body to run as expend as
little energy as possible while at goal pace range or to run as fast as
possible at goal heart rate or effort range.
<o:p></o:p></div>
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Psychologically it allows us to go on auto-pilot and just execute what we have trained to do without over thinking things or getting too caught up in racing.<o:p></o:p></div>
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<b>Segment #3: </b>Last 20% of race distance - racing home</div>
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At the 80% point in the race we do a quick assessment on how much gas we have left in the tank, and then race home the best we can based on that. At best we may be able to pick-up the pace some in this final segment as we race home, and at worst we should be able to maintain our goal pace if we have executed our first 80% as planned. Any up-side on our goal comes in this last 20% of the race. We have raced the first 80% of the race with our heads, following a strategy we should be able to maintain the whole way, and now we race the last 20% of the race with our hearts to finish off the performance and maybe realize some upside. We use competition to help motivate us and embrace the challenge of pushing and expanding our limits. This last 20% is a huge investment both physically and mentally as we are pushing our limits and dealing with steadily growing fatigue, but that is why we executed the first 80% as we did, to conserve as much physical and mental energy as we could for this last segment. <br />
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Physiologically we have set ourselves up well, we have covered the first 80% at a manageable level so now we are free to race home and use up what energies we have left knowing we are close to home and most of the way to great performance<br />
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Psychologically we conserved our mental energies the first 80%, not worrying about competition, just executing a solid plan and staying smooth and relaxed and not over thinking. Now as we hit the final 20% we start pulling out the mental tricks and triggers to help us combat the fatigue. We let our competition motivate us, we try and catch or pass people (most people positive split races so by executing a slight negative split, we will be passing many more people in this segment than we get passed by), we think of how close we are to a completing a great performance and use it to excite and motivate us. We break the final miles of the race up in smaller segments and stay in the moment, executing 1 segment at a time.<br />
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<b>This Race Strategy:</b><br />
- helps us run relaxed and efficient and feel good for as much of the race as possible while still maximizing our performance<br />
- helps us stay positive late in the race by structuring it so that we are passing people instead of getting passed late in the race, we race the second half of the race as the hunters not the hunted.<br />
- conserves our mental and physical energies for when we will need it most - the end of the race<br />
- is practicable in most of our training<br />
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<b>Establishing Our Goal Ranges</b><br />
An important part of this race strategy is having a good handle on what your reasonable goal range(s) should be, as we will use it as the basis for the first 80% of the race. This goal range can be a certain pace per mile or kilometer, or it can be a target heart rate range, or a certain feel/effort we want to give. <br />
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Many people find they are most comfortable with using one of these methods as their primary gauge with maybe another one (or two) as a secondary gauge. For example, you may decide to run based on feel with pace as a back-up guide that is a little more concrete. <br />
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You have 2 big tools to use in deciding our goal range. The results of your training leading up to the race and past experience in races. The more you have trained and raced the easier this becomes to figure out. You will have experienced workouts and races and have a good idea what that means for you in this race. A coach can be a HUGE help on this front, as not only do they know your training and racing background very well, but they have examples and knowledge of dozens (and even hundreds) other runners having done similar workouts and races. <br />
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A big key here is to not overextend your goal ranges. Stick with what is reasonable and that you have a very high likelihood of being able to sustain. Leave stretch goals and up-side potential to that last 20% of the race and pace the first 80% of the race with solid, realistic expectation. A great way to do this by using a simulation run or race in your training to practice the pacing you plan to use the first 80% of the race. As a key stress workout in your cycle, simply run 50-60% of the goal race distance exactly as you plan to run the first 80% of the race. It can give you good feedback, help your tweak your plan, and boost your confidence on race day. <br />
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<b>Goal Range Adjustments</b><br />
Make sure that after establishing your goals ranges you note any adjustments that need to be made due to course or weather conditions. This includes things like any big hills on the course or warmer or colder weather conditions than you are use to in your training. Again data from your training and past races and your coach can help you hone these adjustments. <br />
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<b>Example Strategy</b><br />
Sub 3 Hour Marathon (goal range by pace)<br />
Segment 1: ease into the race the first 2 miles: 7:00-7:10 for first mile and 6:50-7:00 for second mile<br />
Segment 2: smooth and steady 6:45-6:50 per mile from 2 to 21 miles, except 6:55-7:00 pace on the hilly section from 10-13 miles<br />
Segment 3: race it home last 5.2 miles at 6:50 or better pace<br />
Result: 2:59 or better<br />
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<table border="1" cellpadding="0" cellspacing="0" dir="ltr" style="border-collapse: collapse; border: 1px solid #ccc; font-family: arial,sans,sans-serif; font-size: 13px; table-layout: fixed;"><colgroup><col width="100"></col><col width="136"></col><col width="136"></col><col width="136"></col></colgroup><tbody>
<tr style="height: 21px;"><td style="padding: 2px 3px 2px 3px; vertical-align: bottom;"></td><td colspan="3" data-sheets-value="{"1":2,"2":"Approx Race Breakout By Segment"}" rowspan="1" style="font-weight: bold; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Approx Race Breakout By Segment</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Race Distance"}" style="border-bottom: 1px solid #000000; font-weight: bold; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Race Distance</td><td data-sheets-value="{"1":2,"2":"Segment 1"}" style="border-bottom: 1px solid #000000; font-weight: bold; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Segment 1</td><td data-sheets-value="{"1":2,"2":"Segment 2"}" style="border-bottom: 1px solid #000000; font-weight: bold; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Segment 2</td><td data-sheets-value="{"1":2,"2":"Segment 3"}" style="border-bottom: 1px solid #000000; font-weight: bold; padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Segment 3</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"5k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">5k</td><td data-sheets-value="{"1":2,"2":"first quarter mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first quarter mile</td><td data-sheets-value="{"1":2,"2":".25 to 2.5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">.25 to 2.5 miles</td><td data-sheets-value="{"1":2,"2":"last .6 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last .6 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"8k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">8k</td><td data-sheets-value="{"1":2,"2":"first half mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first half mile</td><td data-sheets-value="{"1":2,"2":".5 to 4 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">.5 to 4 miles</td><td data-sheets-value="{"1":2,"2":"last mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last mile</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"10k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10k</td><td data-sheets-value="{"1":2,"2":"first half mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first half mile</td><td data-sheets-value="{"1":2,"2":".5 to 5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">.5 to 5 miles</td><td data-sheets-value="{"1":2,"2":"last 1.2 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 1.2 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"15k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">15k</td><td data-sheets-value="{"1":2,"2":"first mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first mile</td><td data-sheets-value="{"1":2,"2":"1 to 7.5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1 to 7.5 miles</td><td data-sheets-value="{"1":2,"2":"last 1.8 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 1.8 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"10 mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">10 mile</td><td data-sheets-value="{"1":2,"2":"first mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first mile</td><td data-sheets-value="{"1":2,"2":"1 to 8 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1 to 8 miles</td><td data-sheets-value="{"1":2,"2":"last 2 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 2 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"20k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">20k</td><td data-sheets-value="{"1":2,"2":"first mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first mile</td><td data-sheets-value="{"1":2,"2":"1 to 10 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1 to 10 miles</td><td data-sheets-value="{"1":2,"2":"last 2.4 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 2.4 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Half Marathon"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Half Marathon</td><td data-sheets-value="{"1":2,"2":"first mile"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first mile</td><td data-sheets-value="{"1":2,"2":"1 to 10 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1 to 10 miles</td><td data-sheets-value="{"1":2,"2":"last 3.1 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 3.1 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"25k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">25k</td><td data-sheets-value="{"1":2,"2":"first 1.5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first 1.5 miles</td><td data-sheets-value="{"1":2,"2":"1.5 to 12.5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">1.5 to 12.5 miles</td><td data-sheets-value="{"1":2,"2":"last 3 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 3 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"30k"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">30k</td><td data-sheets-value="{"1":2,"2":"first 1.5 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first 1.5 miles</td><td data-sheets-value="{"1":2,"2":"2 to 15 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">2 to 15 miles</td><td data-sheets-value="{"1":2,"2":"last 3.6 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 3.6 miles</td></tr>
<tr style="height: 21px;"><td data-sheets-value="{"1":2,"2":"Marathon"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">Marathon</td><td data-sheets-value="{"1":2,"2":"first 2 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">first 2 miles</td><td data-sheets-value="{"1":2,"2":"2 to 21 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">2 to 21 miles</td><td data-sheets-value="{"1":2,"2":"last 5.2 miles"}" style="padding: 2px 3px 2px 3px; text-align: center; vertical-align: bottom;">last 5.2 miles</td></tr>
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<b>Practice In Training</b><br />
During your stress workouts in training, practice the general outline we plan to use in racing. That is: start a bit conservative and ease into it; run strong, smooth and steady during the majority of the workout and then finish a touch faster in the final section (i.e. slight negative split). In particular practice this approach in your tempo runs and long runs as these are continuous runs most similar to our races. After awhile of doing this, it will become ingrained and just part of how you normally run, making it second nature to you on race day. <br />
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<b><u>Fueling</u></b><br />
The is is an area of race strategy that has gotten a lot more complicated for runners in recent years as there is more options now than ever before. There are tons of waters, sports drink, electrolyte drinks, energy replacement drinks, gels, gu's, sports beans, chews and lots of "normal" foods available to runners in training and races and all sorts of methods of carrying them with you if desired. So lets first cut through some of the haze and confusion and establish a base strategy.<br />
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Lets start by breaking this up into race durations:<br />
1) races under 1 hour<br />
2) races between 1 and 2 hours<br />
3) races over 2 hours<br />
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Next lets break-up the fueling needs into 2 categories<br />
1) fluids/electrolytes<br />
2) energy/calories<br />
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<b>Fluids/Electrolytes </b><br />
Per serving: 3-6 oz (2-3 good swallows) of water or drink with electrolytes<br />
Races under 1 hour: 1 serving every 20-30 minutes (optional)<br />
Races between 1 - 2 hours: 1 serving every 20-30 minutes (15-20 minutes in warm weather)<br />
Races over 2 hours: 1 serving every 15-20 minutes<br />
Recommendation: start by alternating servings between waters and electrolyte drink the first half of race then adjust second half by craving.<br />
<br />
<b>Energy/Calories</b><br />
Per serving: 75-100 calories (easy to digest)<br />
Races under 1 hour: not recommended<br />
Races between 1 - 2 hours: 1 serving every 40-60 minutes<br />
Races over 2 hours: 1 serving every 30-45 minutes<br />
Options: sports/energy drinks, gels, GU's, sports beans, chews, real food (fruit, cookie, etc.)<br />
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<b>Experiment In Training</b><br />
Play with the options listed above in training to figure out what mix and combination works best for you. Do you prefer to get your calories from drinks or gels, or chews. Does your stomach handle sports drinks OK, and if not which ones does it like or not like. Your training runs, especially long runs are you chance to figure this out and train your stomach for race day. <br />
<br />
<b>Example</b><br />
Common Marathon Strategy: alternating between a servings of water and sports drink once every 15-20 minutes plus 1 gel per hour.<br />
<br />
Happy Racing,<br />
<br />
Coach Mark Hadley<br />
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-64691774351591380142016-05-20T09:02:00.001-07:002016-05-20T09:10:53.633-07:00Spotlight Workout: Hill Repeats<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-kJ-u1TKIXWo0YR9TiUBvsZ5wEmSmBBOjPybqqmGiP7mbQm2vDaooLBabi8-gNnlaPdbqyO95JSFp5hMROH3Rtzi_VSjtJsMFmBOkFBAhA8RJOLaoN8LXeu9mcK1SRvdi-mOI5nnQx7os/s1600/hills.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-kJ-u1TKIXWo0YR9TiUBvsZ5wEmSmBBOjPybqqmGiP7mbQm2vDaooLBabi8-gNnlaPdbqyO95JSFp5hMROH3Rtzi_VSjtJsMFmBOkFBAhA8RJOLaoN8LXeu9mcK1SRvdi-mOI5nnQx7os/s320/hills.jpg" width="320" /></a></div>
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<div style="text-align: center;">
<span style="font-size: large;"><i><b>"Hills are speed work in disguise"</b></i></span></div>
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<span style="font-size: medium;">- Frank Shorter, Olympic Marathon Champion</span></div>
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<span style="font-size: large;"><br /></span></div>
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<span style="font-size: large;">There are many ways to use hills effectively in your training; from long uphill mountain runs, to rolling hills on your long runs, to hilly tempos, to hill repeats. Today I want to spotlight one hill workout that I find to be very effective for a wide variety of runners: 12 x 400 Meter Hill Repeats</span></div>
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<span style="font-size: large;"><br /></span></div>
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<b><span style="font-size: large;">The Hill</span></b></div>
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<span style="font-size: large;">I have found this workout works best if we find a moderate hill to do it on, one of roughly a 4% to 6% incline. Steep enough to get the strength work we want from the workout, but moderate enough to allow us to still run at a fairly quick pace. There are many on-line mapping tools you can use to help you identify the incline of a prospective hill, but the exact incline isn't paramount. Just make it a solid hill but nothing overly difficult, and if you want to change it up between a few different hills, that can be a great way to keep the workout fresh. We want the hill to be roughly 400 meters long (or longer if you note where the 400 meter point is) and be of as even an incline as possible (some moderate variation is fine). It may take some scouting around to find the best hill to use, but than can be fun and I have stumbled on to many new running loops in my hill searches over the years.</span></div>
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<span style="font-size: large;"><br /></span></div>
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<b><span style="font-size: large;">The Workout</span></b></div>
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<span style="font-size: large;">After a warm-up jog, run 12 repeats, at a moderately quick pace, up the hill with a slow jog back down for recovery. Then follow the workout with a easy cool-down jog to start the recovery process. The exact pace of the repeats will depend on the incline of the hill, but if you are able to stay in the 4% to 6% incline range your pace will likely be in the range of your short tempo run pace (lactate threshold pace) or slightly better. But don't worry too much about paces, instead focus on running the hill strong and maintaining good form and knee drive. The effort is the key determining factor of this workout not the paces. </span></div>
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<b><span style="font-size: large;">Variation</span></b></div>
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<span style="font-size: large;">You can easily do this workout on a treadmill as well, setting the incline at 5% for the 400 meters repeats and at 0% for the 400 meter jog recovery. Doing this on a treadmill has the added advantages of a consistent incline and not having the pounding of jogging down the hill on the recovery, making it somewhat easier on the joints.</span></div>
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<b><span style="font-size: large;">Benefits</span></b></div>
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<span style="font-size: large;">As noted in the quote at the top of this blog, hill work has many of the same benefits of speed work. It builds leg strength, stride power and running economy, it can significantly stress your heart and circulatory system, and has a great mental callousing effect to hard difficult efforts. </span></div>
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<span style="font-size: large;">2 time World Cross Country Champion Craig Virgin has told me that this hill workout (12 x 400 Hill repeats) was an instrumental part of his training for both his world cross country titles (1980 & 1981) as well as his 2nd place finish in the 1981 Boston Marathon, as it helped him develop the leg strength and toughness he needed. </span></div>
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<b><span style="font-size: large;">How/When To Use It</span></b></div>
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<span style="font-size: large;">Many coaches over the last century have used hill work as a regular part of their athlete's training programs. Some just in certain phases and some through-out the schedule. How you can best utilize this workout depends on many factors, but most everyone can benefit from having it in the program at some point. </span></div>
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<span style="font-size: large;">It can also be a great option when you don't have access to a track or flat area for more traditional speed workouts. Simply find a moderate hill and boom, you are ready for a great workout. </span></div>
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<span style="font-size: large;">Enjoy the change of pace and benefits this workout can provide.</span></div>
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<span style="font-size: large;">Happy Running,</span></div>
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<span style="font-size: large;">Coach Mark Hadley</span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-65580156386895201162016-04-26T07:16:00.001-07:002016-04-26T10:51:27.974-07:00Goals and Life<div style="text-align: center;">
<b style="font-size: x-large; text-align: start;"><i><span style="color: #cc0000;">Happy, healthy and positive running occurs when running goals and life routines and habits are in alignment. </span></i></b></div>
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<span style="font-size: large;">Setting goals is a important part of life and an important part of running, but we have to be careful when setting our running goals to make sure that they are in alignment with where running fits in our life. In this blog post I want to talk a little bit more about setting goals and finding this balance.</span><br />
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<b><span style="font-size: large;">Running Goals</span></b><br />
<span style="font-size: large;">Running goals can be as wide ranging and different as the individuals who make them. No measurement is off limits in your running goals, they can range from weight loss, to healthy living, to competitive aspirations, to time goals, to Olympic dreams. Your running goals can be as individual as you are. As a coach I have seen runners come to me with all sorts of goals. One wanted to safely get to the point where they could run for 60 minutes per day 6 days per week, no pace or distance goals and no competitive aspirations, just to be able to run for an hour per day safely as part of the lifestyle they wanted - awesome goal. Another wanted to be competitive in their age group at local races; another wanted to improve a personal best time; another wanted to win a marathon; another wanted to qualify for the Olympic Trials. Still another loved to race and wanted to race 50 weekends per year and run as well and injury free as they could while doing that. All awesome goals and so wide ranging. This is one of the things I love as a coach, to see and work with so many different people with so many different personal goals in their running, and the opportunity to map out for them how they can best get there. I encourage everyone, as they set their goals, to think outside the box, find what they want and what they are passionate about, don't get confined by races, distances and times if that doesn't fit them, the best goals are as individual as the people who set them.</span><br />
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<span style="font-size: large;"><b>Life & Daily Habits</b></span><br />
<span style="font-size: large;">An important step in the goal setting process is to make sure that your running goals fit with where running fits into your life. As a coach, one of the biggest reasons why I see many runners fail to meet goals is that they set goals that required more from them than their current work/life/family habits and routines allowed. It may be surprising to some, that rarely do I see people set goals that are beyond their capability from a talent, or physical perspective. I think most people have a reasonable assessment of what they may be capable of, they know that if they are 5'2" large boned and 210 lbs they probably aren't going to make the Olympic team as a marathoner. More often, if a problem is to be experienced, it is because the training required to reach their running goals is more than they are willing or able to include in their work/life/family schedule and habits. It is beyond where running fits into their life. In this case then either the work/life/family routines need to change, or the goals need to be adjusted. </span><br />
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<span style="font-size: large;">Unfortunately instead of making changes to either to their running goals or life routines, what I see many do is try and force these things together and invariably this leads to over-training, injury or burn-out. It is a state of denial that often leads to a poor ending. And in some cases this results in the runner making a change in coach to try and get the answer they want, rather than making the change needed fix the imbalance between their goals or life. Usually this does not work and the same things happen again and again until the root cause (goals and life out of balance) is addressed. </span><br />
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<span style="font-size: large;">Some runners feel guilty and like they failed if they need to adjust their goals. But really doesn't need to be the case, their goals are their goals and not anyone else's and the main goal should be to find running goals that fits their own personal balance. But add in the prevalency of social media and sharing goals, and this pressure some feel can be very real. And if they are not in a position to, or unwilling to, change their work/life/family routines (which is understandable) then goal changes have to occur. </span><br />
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<span style="font-size: large;">What I hope more runners do, and I guess that is the point of this blog, is to take a realistic look at where running fits into their life and what time and energy they can reasonably and sustainably dedicate to it during a training cycle, and then work with their coach to set goals accordingly. If that comes with a change of previous goals, better that then to try and force things to work and end up frustrated, injured or over-trained. </span><br />
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<span style="font-size: large;"><b><i>Happy, healthy and positive running occurs when running goals and life routines and habits are in alignment. </i></b></span></div>
<span style="font-size: large;"><br /></span>Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-40847100209262075392016-04-20T10:57:00.001-07:002016-04-20T10:57:52.565-07:00The Basics<span style="color: blue;"><i><b>Below is a copy of "The Basics" page (written by Coach Mark Hadley) that used to be on EliteMarathning.com's website</b></i></span><br />
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<b>Stress & Recover – The Base Unit</b></div>
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The base unit of my training philosophy is the one stress and recover cycle. In the base unit (as illustrated below) we stress certain systems of the body and then allow it to recover, and when it has recovered it will become better adapted to the stress (fitter) than it was before. <br /></div>
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<b><i>It is important to note that this principle has 2 important steps: 1) stress and 2) recover, and that one without the other does not accomplish the adaptation (increase in fitness) we are seeking. </i></b></div>
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If you do not allow enough recovery between stress workouts you will not get the full super-compensation you are seeking. So to get the most from a stress and recover cycle, you must do the proper stress workout to work the fitness area you are seeking to improve, and then allow sufficient recovery afterwards so that the body can get the full fitness gain that the stress workout earned you. A very simple concept but one that many runners, from beginners to elites, struggle with consistently executing to its fullest. This base unit must be mastered in order for training to be as effective as it can be.</div>
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One complete stress and recover cycle is a base unit in our training. In general, I recommend the 2-4 day base unit for most elite marathoners and half marathoners. A 3 day base unit being the most common of those; that is a stress workout followed by 2 days of easy/recovery runs. </div>
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<br />Day 1: Stress Workout<br />Day 2: Easy/Recovery Run(s)<br />Day 3: Easy/Recovery Run(s)<br /><br />Races or extra hard or long stress workouts may require additional recovery days. As a general rule we are always better off taking an extra recovery day to make sure we are recovered from the previous stress rather than cutting recovery too short that we don't get the supercompensation (adaptation) we earned in the stress workout. </div>
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At its essence all good running training is just stacking one base unit on top of another in order to advance our adaptation and fitness in certain areas. So it becomes imperative that we understand and master this base unit so we can successfully repeat it time after time in a manner that produces the greatest adaptations. </div>
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<b>The 5 Tenets of Training</b></div>
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Every good long term training philosophy needs some basic beliefs, or tenets, from which to anchor the training plan. These tenets will guide in general how we work towards our goals. In my philosophy, the basic beliefs guiding our long term training are what I deem to be the 5 main tenets of training: <b>consistency, capacity, frequency,</b> <b>mixture </b>and<b> passion. </b></div>
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In order for us to realize our full potential as marathon runners, we must establish a balance between these five tenets, so that they work together in harmony as we will need each in order to reach our end goal. By balancing these tenets together in our training there is a synergy that can take us to a higher fitness level than any single tenet alone can.</div>
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Let’s talk about each of these 5 tenets in greater detail:</div>
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<b>Tenet #1 - Consistency</b></div>
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Distance running (marathon running in particular) is primarily a conditioning sport. To a large extent the amount of success we will have in distance running depends on how good our conditioning is. </div>
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Consistency – defined as the uninterrupted stacking of base units - is the most effective way to improve on the runner’s level of conditioning, and it requires long term consistency to move their level of fitness to the point which they can fully maximize their potential as a distance runner.</div>
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The above chart shows the importance of consistency in building our maximum fitness level. The blue stair steps on the left represent 5 base units stacked on top of each other as would happen in a string of interrupted training. As an end result of the consistent training, our fitness level rose from the base up to Fitness Level 1. The red broken stair steps on the right represent 5 base units executed with 2 small interruptions (one after base unit 2 and one after base unit 4). You will notice that with each break/interruption, our fitness begins to backslide as we loose some of the adaptations previously gained, and as a result a portion of the next base unit is wasted regaining lost fitness caused by the interruption. The end result of the red broken pattern of base units is a lower fitness yield – Fitness Level 2. The cost of the interruptions in consistency in training was not only a lower fitness level, but also it required more time to accomplish as we had the time needed for the 5 base units plus the 2 interruptions. Consistent, uninterrupted training yields higher fitness levels and does it quicker.</div>
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There are physiological systems in running, such as aerobic development, that take many years of consistent training to develop to their full potential. If these years of development are interrupted with inconsistency the process is stalled and full potential of those systems may never be reached, or at the very least will take far longer to achieve. One major problem many distance runners experience is having to spend large blocks of training simply regaining past fitness due to extended time away from training, rather than advancing to new levels of fitness. </div>
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Things that cause inconsistency, such as injury, illness, lack of motivation or goals, and an “off season” mentality, then need to be avoided as much as possible. This means balancing the demands of the other tenets so that consistency isn’t jeopardized. </div>
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It is important to note that since consistency is a main tenet of my philosophy, that sustainability is also a key. We must approach our training in such a way that it is sustainable for long periods of time. In order to do this we must make sure we avoid any sustained deficiencies in recovery, in sleep, energy levels, nutrients, or any other area vital our ability to be consistent.</div>
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<b>Tenet #2 - Capacity</b></div>
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Any talk on work capacity should probably begin with its foundation – the overload principle. This principle states that through a gradual increase in work load the body grows stronger as a result.<br /><br />One major key to making the overload principle work in distance running is to build up our work capacity very gradually over time. We are after a sustainable (remember our first tenet) increase in work capacity and if we build too quickly it will not be sustainable.</div>
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We should think of work capacity in terms of both quantity and quality of mileage and density of the quality. As we know 1<span style="font-family: Tahoma;">00 miles a week all done in easy moderate length runs is not the same as doing 100 miles a week that includes 2 quality workouts and a long run. So our work capacity is the mixture of quality and quantity. In my philosophy, we adopt a base unit and micro-cycle routine (discussed in the section on “training cycles”) which determines how frequently we do stress workouts and how frequently those </span>stress workouts are quality focused workouts. So I will leave the discussion of quality for that section. But with quality being somewhat equal as established in our micro-cycles, that leaves the quantity component of our capacity. <br /> </div>
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Given a fixed quality level, as a general rule the greater the quantity of work we can handle the better our potential performance level, up to a certain point. That certain point will be our own personal maximum effective mileage limit. What this maximum effective mileage limit will be for us will depend on many factors including, physiological make-up and lifestyle. For most athletes, especially elite marathoners, it will take many years to approach this maximum effective mileage limit.</div>
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We must balance the building up of our capacity with the other tenets and within the framework of our stress and recover principle. What this build-up looks like then, is a slow build-up of the mileage we can handle during the recovery phase of stress and recover and still fully (or adequately) recover, and how much quantity we can handle in our stress workouts themselves. </div>
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A major key to building up this quantity, in a sustainable way so that we do not break down and jeopardize our first tenet (consistency) is to build it up slowly and in a methodical manner. I recommend doing this by adding a small amount to your quantity totals (maybe 4-8 miles in a week), once at the beginning of a new training cycle (16-26 weeks). This gives your body the whole training cycle to adapt to the increase and gain the majority of the benefits from it before increasing again. In this way you can gradually increase your mileage over time but do it in a sustainable way, thereby balancing it with our first tenet.</div>
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Once our maximum effective mileage is reached, our future capacity gains would be mainly in the area of quality – which we’ll discucss more in other sections.</div>
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<b>Tenet #3 - Frequency</b></div>
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When talking about frequency in terms of training for distance running, I am referring to both the number of times you run in a given period of time and distribution of runs in that same time period. For example, if I am looking at frequency in terms of one 7 day week, which is a common measure, I may instruct an athlete to run a total of 6, 8, 10 or even 14 times in that 7 day period, depending on their background, current level of fitness and goals.<br /><br />There are several reasons why frequency is a major tenet in my philosophy. Most importantly is the fact that our bodies adapt best to something that is done most frequently. There are certain adaptations that our bodies make to distance running that are short lived and if our frequency is low, then our bodies start to lose these adaptations between runs and we end up having to build them back up to where they were in our next run instead of advancing them. Additionally during runs we get boosts of certain hormones and enzymes in our body that enhance fitness and/or recovery, the more often we run the more often we get these benefits.<br /><br />It is also important to note that running is a very specific sport, in which we use certain muscles fibers at certain intensities and in certain ways. Other exercises, while maybe good in general for increasing heart rate and general fitness or generally working muscle groups, will not specifically work the exact same muscle fibers in the exact same way as you do in running. This means they are somewhat poor substitutes for developing and training these muscles in the ways we need to use them in running. Running is still and always will be the best way to train for running.<br /><u><br /></u>While the scientists are still not 100% sure of the exact best timing of our runs to maximize the training stimulus, many runners and coaches have found, after decades of trial and error and circumstantial evidence, what seems to work best in various scenarios (i.e. mileage levels, stress workout frequency, etc.).<br /><br />Most world class distance runners run 12-14 times per week. This appears to be consistently the gold standard and has remained so for decades. Some run less and some more, but the majority of elites eventually settle on this number as what works best for them. Typically this is done as 2 runs per day most days.<br /><br />So I have generated some simple progression rules on frequency that guide how I train athletes with respect to this tenet to help them approach the gold standard as much as is appropriate for them. I have them step into the progression at whatever point is appropriate, given where they are at when I begin to coach or advise them. These rules and progression are as follows:<br /><br />• Then add one day per week per training cycle until 7 days per week is achieved<br />• Once your are running 7 days per week and the duration of your average easy run reaches 60 minutes, then begin to add second runs into your schedule<br />• Add in 1 short (20-30 minute) secondary runs per training cycle until you reach 5-7 secondary runs per week.<br />• Increase the duration of the secondary and primary runs as is appropriate<br /></div>
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Note: When adding a second run into a day, ideally the run should be 12 hours removed from the start of the last run and 12 hours before your next run. This is not always possible, so I recommend shooting for that as a goal but at a minimum try and get at least 6-8 hours in-between the start of your 2 runs.</div>
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<br />Pretty simple rules, just a gradual and incremental increase in frequency until you are running a maximum of 12-14 times per week, or stopping at whatever level is appropriate for the time and commitment you have.<br /><br />Interestingly, if we take what we just discussed about frequency (specifically maintain short lived adaptations and increasing levels of hormones and enzymes) and apply it to our taper before goal races, we will see that we should not be decreasing the frequency of our runs during our tapers, but rather the duration.<br /><br />At one point in the past I use to make what I now think is a mistake in pre-race taper, and have seen many others make the same potential error. Often runners, who regularly run doubles, enact their taper in the week or two before their goal race by eliminating or reducing the number of their secondary runs. This reduces their mileage and in theory allows them to rest up for the big race. But I suggest to you that this may be the wrong approach. Because of the importance of frequency in hormone and enzyme production/activity, I believe the correct taper should be a reduction in the duration of runs rather than their frequency. That is to say we may be better off running 12-14 times (or whatever our number is in normal training) the week of a big race, but just for a decreased duration or intensity on each run to reduce our mileage. By doing this we allow our muscles to rest-up and top of glycogen levels but also keep our hormone and enzyme levels high, an ideal situation from which to go racing.</div>
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<b>Tenet #4 – Mixture</b>Mixture is the various different workouts we do as runners, when we do them, how frequently do we do them, and how does this frequency change over time. This topic is the subject of countless books, articles and seminars. And true to form, I have my share of things to say on this subject as well, most of which I’ll save for the sections of this website on workouts and training cycles. </div>
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Most coaches can talk and debate for hours or even days on theories and philosophies on workouts, what works and why and how to structure each. I think this is the area of training that has progressed the furthest in the last 50 years. Although, I will say that I am constantly amazed to find certain principles and workouts that were done 40+ years ago are still spot on today, we just now better understand why and how to use them.</div>
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It takes a combination of physiological understanding, experience in application and the art or feel of knowing how to and when to apply each for that individual, in order to obtain the best results from your mixture of work. </div>
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I’ll get into this subject in great detail when I talk about our training cycles and workout types in other sections, but here are a few basics I want to convey early on and often as they are keys in my philosophy.</div>
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Runners are very similar to chains in that they are only as strong as their weakest link, and if any area is ignored for significant periods of time it will rust and weaken and hold back the rest of the chain. Now that maybe an over simplification, but the concept holds true. In order to realize our potential and continue our forward progression as runners we need to include all facets of work in our training on a regular basis. So what we change is the frequency in which we work on each area, not if we work on it. All runners will have strengths and weaknesses, and a weakness is not an excuse to not work in that area, but rather a cry for work. And our strengths are not prompts for exclusivity, but rather tools used to help areas of weakness and opportunities to promote growth. As I said earlier, we’ll get into all this in more detail in other sections.<br /><br /><strong>Tenet #5 - Passion!</strong></div>
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<span style="font-family: Tahoma;">Passion: A deep desire and love of the sport to the point that you decide to do your very best and develop the talent you have for it. This passion requires that you maintain a positive attitude about training and racing because running is seen as a great gift and as such it is a privilege to do no matter the outcome of the run, workout or race.</span><o:p></o:p></div>
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<span style="font-family: Tahoma;">This passion, by its very definition, requires us to also approach training in a smart and disciplined manner, as well as an enthusiastic one, because it will take smart training coupled with hard training to reach our full potential. This means while enthusiastic about workouts and working hard, we must balance that enthusiasm in order to make sure we adhere to the other tenets of training, because ultimately we must have all 5 tenets working together in unison in order to realize its full synergy. </span><o:p></o:p></div>
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<span style="font-family: Tahoma;">Thing we need to know about this passion we seek:</span></div>
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<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">Passion is part feeling and part conscious decision – we have to want it (the easy part) AND have to make the conscious decision to embrace it and make it happen (the hard part).</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">If it is not fed and safe guarded, passion can be diminished or even be extinguished and if not kept in check it can burn too high and burn out. So the passion we seek avoids the extreme highs and lows and instead steadily and resolutely marches forward towards its goal.</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">The passion we seek is a strong burning but resolute flame, the kind that can weather the storms that will surely come from time to time, the one that will slowly forge our bodies and minds in to rock hard manifestations of distance running prowess over months and years of work.</span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">When tough conditions present themselves, such as inhospitable weather or challenging courses, this passion embraces the challenge before it and see it as an opportunity to grow, harden itself and improve. Its thoughts are never “how do I survive this” but rather “how do I conquer it”. </span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">Passion is an attitude that permeates all aspects of our training on a daily basis, not just when we get ourselves psyched up. It is positive, it is resolute, and it is unwavering. Ups and downs in training do not affect its strength or mission. </span></span></li>
<li style="margin: 0px 0px 0.25em; padding: 0px;"><span style="font-family: Tahoma;"><span style="text-indent: -0.25in;">If we train with passion we have no need to brag or be obnoxious on race day to try and psych ourselves up, instead we arrive on the start line with a calm confidence, knowing we are ready for the task at hand. </span></span></li>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com1tag:blogger.com,1999:blog-7357131076022120498.post-28406614589347015852016-04-13T06:39:00.000-07:002016-04-14T05:49:36.592-07:00Paula Radcliffe's Marathon World Record<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOzMoI5gjnVFr-VRyU_6ZhXoSkDewRlbOPuI-47x5_9CF4aEAFBC1QuPhmxA4rUQur_oMOgv-WaQbd8Rfz-qRVSEKsuGYywTF3bQajkSpTy0K4CYBPeQFI644xw-oweL_zgP0nNYJGb-j/s1600/Marathon+WR.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjQOzMoI5gjnVFr-VRyU_6ZhXoSkDewRlbOPuI-47x5_9CF4aEAFBC1QuPhmxA4rUQur_oMOgv-WaQbd8Rfz-qRVSEKsuGYywTF3bQajkSpTy0K4CYBPeQFI644xw-oweL_zgP0nNYJGb-j/s320/Marathon+WR.jpg" width="320" /></a></div>
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<span style="font-size: xx-small;">photo credit: PA</span></div>
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Today (April 13th) is the 13th Anniversary of Paula Radcliffe's marathon world record of 2:15:25 set at the 2003 London Marathon. It was one of the greatest marathon performances of all-time. It is a record that no one has come close to since and no one appears close to being able to break in the near future. In this blog I want to share some of the reasons why I think that is and what it will likely take for someone to break this record (without PED's) in the future. <br />
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All distance runners have what I term a "predisposition" in their running. This is simply our physiological and psychological make-up that makes us better suited for certain race distances. If you have a long distance predisposition for example, you'll likely be better at the longer races (HM and marathon) than you will be the shorter races (5k-10k), and vice versa, if you have a shorter distance predisposition then you'll be better at the shorter races than the longer ones. This predisposition is determined by our physiology, things like bone structure, muscle fiber make-up and musculature, and psychological make-up and personality, which includes the type of discomfort we tolerate best and they types of challenges we can most easily embrace.<br />
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It is helpful to look at the predisposition of runners in terms of a bell shape curve with the majority of runners being at or near a neutral predisposition, and lesser numbers as we go further away from the mean. To put this in terms we can use in running, my studies have shown that most distance runners (i.e the mean) slow down in pace an average of 4.5% each time the distance doubles between 5k and the marathon. This means their 10k pace is 4.5% slower than their best 5k pace, and their 20k pace is 4.5% slower than their 10k pace. This assumes they are equally as well prepared and trained for each race distance and on similar course and conditions. <br />
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Statistics rules say that 68% of people will fall within 1 standard deviation of a mean. In our example I think 1 standard deviation is roughly 0.3% meaning that 68% percent of all runners will likely have a slowing rate of between 4.2% and 4.8% when equally as well prepared for each race distance. And 95% of all people would fall within 2 standard deviations of a mean so that means 95% of all distance runners would fall between a 3.9% and 5.1% rate of slowing when equally as well prepared for a each race distance. Often the remaining 5% of the population are considered an outlayer, but even then all but a few (i.e 99.7%) will be within 3 standard deviation of the mean. <br />
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If you look at Paula Radcliffe's personal records for all distances between 5k and the marathon what you see if is that she slows pretty uniformly at a rate of 3.5 - 3.6% each time the distance doubles. This makes Paula's predisposition a very strong long distance predisposition or about 3 standard deviations from the mean. This is exactly the type of athlete you would expect to hold the world record in an endurance race, someone who is an outlayer and has uncommon (i.e 3 standard deviations out) suitability for the event.<br />
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<i>Edited Note (4/14): there has been questions as to my math on this, so her it is in a nut shell: </i><br />
<i>5k PR: 14:29</i><br />
<i>10k PR: 30:01 - a 3.6% slowing in pace as the distance doubled</i><br />
<i>Half Marathon: 1:05:40 - a 3.5% slowing in pace as the distance doubles (adjusting and calculating out for the extra 1.0975 kilometers) </i><br />
<i>Using the 3.5% rate of slowing that would predict a marathon time of 2:15:55 - Paula ran slightly (30 seconds) quicker with a 2:15:25. The 30 second differential is certain within the tight realm of performance fluctuations or could be attributed to her having male pacers in the marathon and not having them in her other races. Using 4.5% as the mean and 0.3% as the standard deviation then 3 standard deviations from the mean would be 3.6% which is roughly where Paula's demonstrated predisposition over the course of her career is. This makes her predisposition likely to be only had by ~1% of the running population. </i><br />
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I believe there are 2 main reasons why we have not seen any runners come close to breaking Paula's record (even runners who later proved to be PED users). There are very few runners (probably less than 1%) who have a 3 standard deviation predisposition towards the longer races, and I think it will take a runner with that type of predisposition (similar to what Paula has) in order to approach her record. And even if a runner has this type of predisposition they have to still be willing to develop their shorter distance skills in order to fully get the benefits in the longer races. Given that Paula was so predisposed to the longer races, what is more astounding to me is not that she could run the marathon that fast but rather that she was dedicated to and developed her skills at the shorter races (5k/10k) that she was not as well suited for. But subsequently when she did turn to the longer races she was astonishing and broke records by large margins. We will not likely see her marathon record eclipsed until we find a runner with a similar predisposition, talent and dedication and that will be a very rare find indeed. <br />
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Also it is fair to point out that the longer the race is, the greater the chances for things to go wrong and the less opportunity the athlete has to race that distance. Even if the predisposition is there, to get a marathon on par with your what your 10k or half marathon time suggests for your predisposition is harder to come by and less likely given the fewer number of chances and longer period of time for things to go wrong.<br />
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<i>Side Note: Incidentally, I think that Paula's clear and consistent predisposition across all distance (consistent slowing rate from 5k to marathon) over the course of her career is one of the greatest unbiased arguments for her being a clean athlete (i.e her performances were not likely aided by Performance Enhancing Drugs - "PEDs"). PED usage would tend to help certain events more than others because of different limiting factors. It would statistically be expected that a PED user would have an inconsistent rate of slowing between events slanted towards the events that the PED help them most at. I know of no PEDs that would help a runner uniformly across all race distance 5k to the marathon</i><br />
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<br />Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-86242867400242472682016-02-29T04:22:00.001-08:002016-02-29T05:41:20.835-08:00Attitude<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
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<span style="font-family: "arial"; font-size: 14.6667px; line-height: 1.38; white-space: pre-wrap;">That is a big statement. </span><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 Elements To A Successful Attitude</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I believe there are 4 elements to a successful attitude for training and racing and pursuing your goals: Positivity, Belief, Confidence and Determination</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1) Positivity: </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 14.6667px; line-height: 20.24px;">The body tends to follow the mind, so while negativity makes you feel worse, positivity can help you feel better. </span>The runner must stay positive and optimistic in mind-frame and outlook. </span><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">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. </span><span style="font-family: "arial"; font-size: 14.6667px; line-height: 20.24px; white-space: pre-wrap;"> </span><span style="font-family: "arial"; font-size: 14.6667px; line-height: 1.38; white-space: pre-wrap;">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”. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2) Belief:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3) Confidence:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4) Determination:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Attitude Muscle</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vision</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com0tag:blogger.com,1999:blog-7357131076022120498.post-92065741476834788242016-02-18T07:31:00.003-08:002016-02-18T08:46:46.515-08:00The Hadley Liberty Training Cycle<div class="separator" style="clear: both; text-align: center;">
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<b>The Hadley Liberty Training Cycle</b> 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 <b>Liberty</b> 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. </div>
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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.</div>
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<b><u>Regeneration Phase</u></b></div>
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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. </div>
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<b><u>Base Phase</u></b></div>
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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.</div>
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<b><u>Fundamental Phase</u></b></div>
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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. </div>
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<b><u>Specific Phase</u></b></div>
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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. </div>
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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.<br />
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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. </div>
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Happy Running! </div>
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Mark Hadleyhttp://www.blogger.com/profile/02328546688357988617noreply@blogger.com2