Blood Tests For Runners

As distance runners we are diligent with our training routines and try and make sure we are doing all the little things we need to in order to make sure our body is fit and ready to train and race hard.  But it isn't always as simple as it sounds to make sure that you are adequately or optimally doing everything .  In blocks of hard training the things we need to keep up with and monitor go up, and the things we do in easier training may not be adequate any longer.   

Specifically in this blog I am referring to the level of hydration, electrolytes, vitamins, minerals, enzymes and hormones that our body needs in order to perform at its maximum.    In order to monitor and ensure these areas are at optimal (or at least sufficient) levels I am recommending that competitive runners, especially those running higher mileage levels, have some simple and relatively inexpensive blood tests performed on a periodic basis.   The benefits of doing so is 2 fold – first it helps us determine if there is any area of immediate concern that may be derailing or jeopardizing our current ability train and race optimally; and secondly by tracking our test results over time, we can see pick out any potential troubling trends and better learn our body and at what score in various areas do we usually perform our best.  These periodic tests can help us fine tune our ancillary (non-running) routines in order to help us perform at our best. 

OK so how often and what should I test?  Good questions and like most things on our sport the answer is “it depends”.   But I do have some basic recommendations that are a good start and something I think will be sufficient for the vast majority of serious runners.  Then as we follow these recommendations we can tweak what do to optimize it for our specific situation. 

What Tests To Have

Here is what I recommend that you get tested as part of your periodic testing program:

CBC – Complete Blood Count:  this will give you the white blood cell count, red blood cell count, hemoglobin levels, hematocrit levels, white blood cell types, red blood cell density and blood platelet counts.   Several important things in here to track and some that provide indications of infections, and other problems.

TSH Levels – This gives you a basic indication if your thyroid gland is working appropriately or at least indicate if a more thorough tests should be done in this area. Some runners have problems in this area.

Ferritin Levels – this is a good indicator of the iron stores available in your bone marrow to make new red blood cells.  Many runners, especially higher mileage runners, tend to be too low in this area if they don’t supplement iron intake.   Olympic Marathon Champ Joan Benoit Samuelson, a notoriously good eater, says that iron was the only thing she had to regularly supplement. 

Chemistry Panel – this is a test for many mineral levels in your blood, including key electrolytes such as sodium and potassium.  Also can give you a good indication if you are dehydrated and if you are high or low in any of these key minerals.   

Additional tests can be included such as glucose levels, iron and vitamin D, or others if desired or if you have reason to suspect something may be up or need to be tracked based on personal or family history. 

You can request these tests from your primary care physician or go to an independent lab testing facility, such as “Any Lab Test Now”, and have these tests run.   It is simple and the results are usually back within 48 hrs.   The cost will vary based on if you go through your doctor, what your insurance is,  or if you use an independent facility.  I know that I can get all of the above tests done through “Any Lab Test Now” for a total of $129 (their “Basic Check-up Panel” with Ferritin substituted in place of the Lipids test).

Reading The Test Results

All of these test results will come with a list of what is considered the “normal range” and what your score is.  But keep in mind that what is optimal for an athlete in serious training and what is “normal” may not coincide perfectly.  I recommend that you either find a reputable person in sports medicine who is use to working with athletes and reading blood tests results, to go over your results with you; or you take some time to do some research and reading and educate yourself on how to interpret the results yourself. 

Once you get your results start a spreadsheet and enter your results for each test and the date of the test.  Then when you get the test done again, note your new levels on the next column/row.  This way you will have an easy place to see any trends and possibly catch some potential problems before they fully manifest themselves.   In certain tests you will notice certain levels at which you feel best and what you need to do to get there (such as ferritin and what level of iron supplementation you need to achieve that ferritin level). 

How Often To Test

I recommend having the complete battery of tests done 2 to 3 times per year, with a follow-up test in-between on any area that is outside of the desired range.  For example, if I get the full run of tests done in January and everything looks good except for my ferritin levels, I may make some changes to my iron supplementation routine and then just have just my ferritin levels tested again in March to make sure my changes are working.  Then have the whole battery of tests done again in May or June.   Additionally if you run into a period of a few weeks in which we aren't feeling well and something seems off, by getting the full battery of tests it may help you isolate the problem. 

As serious runners, we want to leave no stone un-turned as we seek to achieve our goals, and these test can help us make sure we are doing what we need in terms of hydration, nutrition, vitamins and minerals, as well as point out any issues that may be lurking. 

Return on Investment

While following this recommendation can costs a few hundred dollars per year, it can also help make sure that you are getting the most out of the hundreds of hours you are putting into training and often the thousands of dollars you are investing in race entries and travel to races.  In all a very good return on your money in addition to the invaluable peace of mind it can bring.

Happy Running,

Coach Mark Hadley

Onward and Upward - Refinements In Philosophy

On the home page of the EliteMarathoning.com website I make the following statement:

“In early 2012, I decided to publish my training and racing philosophy for the marathon as a website rather than as a book.  This way it can be kept in a more dynamic setting and updated in real time when advancements are made, thus never letting the philosophy go static, but rather let it always be evolving and advancing. It is my sincere hope that this site can be a good reference tool to others (runners and coaches) and help them reach their full potential in marathon running.”

 - Coach Mark Hadley

I mean every word of that quote and in particular a couple of phrases in there: “dynamic setting”, “never letting the philosophy go static”, “evolving and advancing”, go deep to the heart of my coaching philosophy.  I never want to stop learning, to stop thinking, to stop exploring this sport.  Every experience should bring a deeper understanding, and every conversation spark a new way of looking at something.  I want my mind to churn for days on end with new ideas, tweaks to old ideas and to pour over all possible scenarios.  And through this, continue to advance and refine my training and racing philosophy for the longer distances so I can be even more effective at helping runners reach their potential in these races. I see it as an intellectual challenge, wrapped in a mission of service and stewardship.  Three things close to the core of my being. 

Advancements

For the past several months I have been working on some refinements and advancements to a few aspect of my training philosophy.  This is not a whole sale change of any aspect by any means, but rather further refining aspects to make it more effective at producing the desired results as efficiently as possible. 

Yesterday I rolled these advancements/refinements out on the EliteMarathoning.com website, and today I want to explain them on this blog and have included them on my Maximum Performance Running site as well.

Stress Workout Training Paces

As distance runners specializing on the longer races distances (Half Marathon to Marathon), our lactate threshold and aerobic threshold  (collectively - our stamina) are the areas of primary concern for us and much of our success will be based on how much we can improve these thresholds over time.  So we work regularly on these threshold paces, with 8 of the 16 stress workouts listed in the “Workout” page of the EliteMarathoning.com website dedicated to improving these thresholds.  But in order to support the improvement of these thresholds, we also need to regularly work paces moderately slower and faster than these threshold paces.  To this end I have refined my philosophy to include 3 stress workout training paces faster than these thresholds, and 3 slower than these thresholds, to uniformly support their continued improvement.

   

We want to select training paces that are sufficiently different enough from one another that they cause a change in blood chemistry (i.e. lactate levels, etc.) and/or energy usage characteristics so that we are working targeted physiological systems from significantly different angles, thereby maximizing the effectiveness of different work we do.  In taking a long look at this, I have decided that, for longer distance runners, that significant change in pace we are looking for is the difference between our lactate threshold (LT) and aerobic threshold (AT) paces or roughly a 4-5% change in pace.  So I utilize this change (between LT and AT) as my base unit for pace changes.

This gives me the following breakout for training paces by stress workout category:

Stamina Workouts

Lactate Threshold (LT):  the pace we can hold for 60 minutes in an all-out effort (i.e. race)

Aerobic Threshold (AT):  the pace we can hold for 120 minutes in an all-out effort (or roughly 4-5% slower than LT depending on predisposition). 

To these paces I add a 1% range (on the slower side) in order to allow for some small variations and progressions. 

This workout category did not change.  I still utilize the same paces and workouts in this category as I had previously used. 

Speed Workouts

If we define the change between LT and AT as 1∆  (AT pace – LT pace = 1∆) than our speed workout paces are as follows:

LT - 1∆:  This is speed used for Groove Repeats

LT - 2∆:  This is the speed used for VO2 Max Repeats

LT - 3∆:  This is the speed used for Fast Repeats

Note:  see the “Workout” page on the EliteMarathoning.com website or the "Training Paces" page on the MPR website for details on each workout type

Example:  If LT pace is 5:45 per mile and AT pace is 6:00 than :15 = 1∆, so our 3 speed workout paces would be:

LT - 1∆:   5:30  (5:45 - :15)

LT - 2∆:   5:15  (5:45 – (2 x :15))

LT - 3∆:   5:00  (5:45 – (3 x :15))

Similar to the stamina category, I add a 1% range (on the slower side) in order to allow for some small variations and progressions. 

LT - 1∆:   5:30-5:33

LT - 2∆:   5:15-5:18

LT - 3∆:   5:00-5:03

So how does this compare to what I used previously?   The Groove repeat pace is almost exactly the same but with a slightly smaller range, the VO2 Max Repeats are on the faster end of the range I used previously (and closer to true vVO2 Max), and the Fast Repeats are slightly faster than previously utilized.  I have tweaked the durations of some of these workouts in accordance these minor pace changes.  In most cases my current athletes will not notice any change to their Groove or VO2 Max workouts and a slight increase in speed with accompanying small reduction in volume in some of their Fast Repeat workouts. 

Endurance Workouts

If we define the change between LT and AT as 1∆  (AT pace – LT pace = 1∆) than our endurance workout paces are as follows:

AT + 1∆:   This is the pace used for Quick Pace Long Runs

AT + 2∆:  This is the pace used for Steady State Long Runs

AT + 3∆:  This is the pace used for Moderate Pace Long Runs

Note:  see the “Workout” page on the EliteMarathoning.com website or the "Training Paces" page on the MPR website for details on each workout type

Example:  If LT pace is 5:45 per mile and AT pace is 6:00 than :15 = 1∆, so our 3 endurance workout paces would be:

AT + 1∆:   6:15  (6:00 + :15)

AT + 2∆:   6:30  (6:00 + (2 x :15))

AT + 3∆:   6:45  (6:00 + (3 x :15))

Similar to the stamina category, I add a 1% range (on the slower side) in order to allow for some small variations and progressions. 

AT + 1∆:   6:15-6:19

AT + 2∆:   6:30-6:34

AT + 3∆:   6:45-6:49

So how does this compare to what I used previously?   This area includes some of the bigger refinements I am making, as I have added a completely new category of endurance workout, the Quick Pace Long Run, and I am very excited about it.  The more I see, experience, study, coach and talk with other coaches, the more I realize the importance of the quality aspect in our endurance work.  To that end, the pace I utilize for the standard “easy pace long run” as sped up just slightly and is now called Moderate Paced Long Runs.  Steady State Long Runs have been left virtually unchanged expect for a narrowing of the pace range, and we have added a Quick Pace Long Run to give additional work to energy systems usage closest to marathon pace.  The duration of each workout has been slightly adjusted accordingly.  Lower mileage runners will still mainly utilize the 2 slower paced versions of this category, but the inclusion of the new workout type should greatly enhance the preparations of the higher mileage runners. 

Calculations - No Worries

No worries on trying to figure out and calculate your LT and AT and other paces.  I have done the math for you, based on your recent race times and predisposition.  I have attached training pace charts and equivalent race time charts on both the EliteMarathoning.com and MPR websites.

Predispositions

Additionally I have refined my explanation and use of predispositions in determining training paces and race times.

Given equal preparation, how much an athlete slows down as the race distance gets longer depends on many individual variables ranging from muscle fiber make-up, to bone structure, to mental wiring and personality. Some people’s minds and bodies are better suited for longer races (HM and Marathon) and some for shorter races (5k and 10k).  I call this aptitude towards different distances their natural predisposition.

It only makes sense then that our natural predisposition will play a large part in what our potential is in the marathon and other races. If we have 2 people with the same 10k PR but one has a shorter distance predisposition (person A) and one has a longer distance predisposition (Person B), then Person B will have better potential in the marathon than Person A, and Person A will have greater potential at the 5k than Person B.  Different predispositions helps explain why Desi Davila and Shalane Flanagan were pretty evenly matched in the 2012 Olympic Trials Marathon, but Shalene has a 10k PR a minute faster than Desi.  This also helps explain why Dick Beardsley could run even with Alberto Salazar in the marathon when he might have been lapped by Alberto in a track 10k.  Desi and Dick may simply have greater long distance predispositions than Shalane and Alberto.  Similarly, people who could run with even with Paula Radcliffe over 5k and 10k (granted there were not many of them) generally had a short distance or neutral predisposition while Paula has a long distance predisposition, so she was able to beat them by multiple minutes in a marathon race. This doesn’t mean that a person with a longer distance predisposition can’t run very good at shorter races (Paula was exceptional at 5k and 10k), it just means that their potential is better at the races closer to their predisposition (Paula holds the WR in the marathon, as would make sense given her predisposition).

Doing some research and investigation on this subject over the last several years, I have made some general findings. The typical neutral predisposition distance runner will slow roughly 4.5% each time the distance is doubled (starting at 5k) if they are equally as well prepared for each race distance. Being "neutral" means they will fair roughly the same in equally competitive races at different distances from 5k to the marathon. 

With 4.5% representing neutral, I find the standard range to be roughly 4.0% (long distance predisposition) to 5.0% (short distance predisposition).  This range can make a big difference in the athlete’s potential at various distances. If we you use a 31:00 10k as our base time we see that a runner with a short distance predisposition may only have 2:24:54 marathon potential (slowing 5.0% each time the distance doubles), but a neutral predisposition may have 2:23:20 potential, and runner with a long distance predisposition may have 2:21:46 potential.  That is over 3 minutes difference in marathon potential for runners with the same 10k time.

While there may be a few individuals who fall outside of this 4.0% to 5.0% range (Paula actually is closer to 3.5%), I think the range captures 98% of all serious distance runners.  I break this range down into 3 sub-categories:

Long Distance Predisposition: slows roughly 4.0% - this runner fairs better against his/her peers in the longer races (half marathon and marathon)

Neutral Predisposition: slows roughly 4.5%- this runner fairs about the same against his/her peers in all distance races (5k - marathon)

Short Distance Predisposition: slows roughly 5.0% - this runners fairs better against his/her peers in the shorter races (5k and 10k)

My terminology is distance running specific so “short distance” is 5k-10k and “long distance” is the half marathon-marathon.

It is important to note that all of this assumes the runner is equally as well trained for each distance. This will not be the case for a lower mileage runner, as 60 miles a week will not allow you to be as well prepared for a marathon as it will for a 5k or 10k. For this reason it is hard for some recreational or even sub-elites to fully judge their predisposition based strictly on race times.

Our predispositions are not something that we can influence or change to a great degree, rather it just shows us what distances we are naturally best off focusing on for greatest potential success. This can be very valuable information for a runner and/or coach to have.

Understanding a runner's predisposition also helps a coach and athlete to understand the appropriate paces to use in training. For example, if I coach 2 runners with 31:00 10k PR's, but one has a long distance predisposition and the other a short distance predisposition, and I send them out to do a 10 mile aerobic threshold (AT) tempo run, the appropriate pace will be different for each of them because of their predispositions even though their 10k times are the same. The runner with the short distance predisposition will need to do this workout at about 5:30 pace while the runner with the long distance predisposition can probably handle about 5 seconds per mile faster on a similar effort.  Similarly if we are doing some VO2 Max repeats the runner with the shorter distance predisposition will probably be able to hit slightly better times than the longer distance predisposition runner. Knowing the runner's predisposition helps in setting expectations and to avoid over-training.

You will notice on both my websites that there are 3 versions of the training pace and equivalent race time charts, one for each main predisposition.  If you are not sure of your predisposition then I suggest using the neutral predisposition charts until see evidence to change from that

Workouts

One final refinement to my training philosophy is that I have added 2 workouts to the mix of workouts I regularly utilize in my training programs.  These two workouts are the addition of the Quick Pace Long Runs that I mentioned earlier, and the second workout is a hill repeat workout that I have used for some time, but never formalized as a specific workout on my websites.

Quick Pace - Long Run
Workout:  continuous long run done at a quick pace
Pace:  AT + 1x pace (AT plus the difference between AT and LT paces)
Duration:  Between 50% and 70% of your marathon race time (i.e. 1:30, etc.) up to a max of 120 minutes. 
Benefits:  Improves glycogen storage capacity, improves energy usage efficiency at a quicker pace, advances cardiovascular fitness and cellular adaptations
Use: Used sporadically in the fundamental phase and regularly in the specific phase of training for a marathon.
Example:  if AT pace is 6:00 and AT + 1 is 6:15, than 90 minutes at 6:15 pace

Hill Repeats
Workout:  Repeats of between 1:00 and 2:30 in duration, done up a hill, totaling between 15 and 21 minutes in total.
Hill:  hill of a moderate grade (3-5% slope) - roughly 6-10 seconds per 400 meters slower than flat.
Pace: roughly LT - 2x (VO2 Max Repeat pace) (LT minus 2 times the difference between AT and LT)
Recovery:  a slow jog back down the hill to the starting spot.
Benefits: Improves stride economy and power, stress aerpbic power (VO2 Max)
Use:  Used frequently early in a training cycle to build power and as a good way to breakthrough a plateau on fitness later in the cycle.
Example:  If LT pace is 5:30 and LT - 2x is 5:00, than 12 x 1:30 uphill at 5:00 pace with jog down recovery  

Additional Explanations

For further explanations I encourage you to read the “Workouts” and “Training Paces” pages of my EliteMarathoning.com website and "Training Paces" page of my MPR website.

Additionally training pace and equivalent race time charts are available on both of the follow locations:

For 10k times from up to 60 minutes:  MPR Pace Charts

For 10k times below 40 minutes:   EliteMarathoning Pace Charts

Onward and upwards my friends, and loving every minute of it!

Happy Running!

Coach Mark Hadley

Training In The Summer Heat/Humidity

When we run in warm conditions our body temperature rises and in order to keep from overheating our body starts to take steps to reduce our temperature. The main way our body tries to reduce our temperature is by sweating, which cools the surface of the skin when the sweat evaporates, and then diverting more of our blood flow to the skin surface to cool it.  This diversion of more blood to the skin surface means that less blood is available to be used by working muscles and organs.  This decrease in blood flow to the muscles means that the same work load will require more effort /energy to accomplish or that less work can be performed using the same amount of effort.    

That last part is key to how we train as distance runners in the heat and humidity of summer time.  Trying to run at the same pace for the same distance in the warm weather can require significantly more effort/energy than it will in the cool weather, so we must either reduce the speed or the distance we run (or a combination of both). 

Training Mileage/Distance

Since we are “distance” runners and the length of races don’t change, I am do not believe in reducing the distance of the training we do in preparation for a certain race distance.  This means that if we are training for a marathon in the summer we still run the distances in training required to properly prepare for a marathon, because on race day we still have to run the race distance.  They don’t shorten the race because it was hot when people trained for it. 

Having said that, many distance runners choose to lessen the total mileage needed in training during the summer by racing shorter distances, choosing to focus on speed rather than endurance during this time of year.  This shorter distance focus in the warm weather months is a very valid approach, but may not fit everyone.

Training / Racing Pace

So if the distance we run in training for a specific race isn't changing, than it becomes mandatory to adjust the pace at which we run that distance in warm weather.  The logical question then is: how much should we be slowing our paces?  The answer that question depends on several factors including the air temperature, the humidity level and how acclimatized we are to the heat.  The higher the temperature the harder the body will have to work to cool itself so the more blood that will diverted away from muscles and to the skin surface.  The higher the humidity levels the slower the sweat evaporates which slows the cooling process.  And how acclimatized to the weather we are affects how efficient our body is at this cooling process. 

Here are a few rules of thumb that will help you get in the right ball park when it comes to weather adjustments.

Adjust your pace approximately 0.1% to 0.15% for each degrees F above 60 F.  Early in the season, when you aren't acclimatized, the adjustment will probably be on the 0.15% side but by the end of the season it may be down to 0.1% (or less) when you are use to (more efficient at dealing with) the heat.  Then I would adjust the temperature for the humidity as well.  So if the humidity level is high I might add 5-10 degrees to the temperature I use to adjust the pace further pace. 

This is just a tough rule of thumb to help you get started figuring out an adjustment for you, but you may have to customize this some for you and your specific body make-up and situation. 

Example:   If I normally run 5 miles at 7:00 pace on a cooler weather day, but the temperature when I go out for this run is 80 degrees, than I would slow the pace down by:

80-60 = 20 degrees over 60F.   20 x 0.15% = 3.0%    So 3% slower than 7:00 is 7:13 per mile.  I would do this run at 7:13 per mile target.

If it was also fairly humid that day (60-80%) I might adjust that temperature up to 85 degrees or so giving me an adjusted pace of 7:16 per mile.   If high humidity I might be running at 7:20 or slower.

Note: reduce your adjustment by roughly half when doing intervals/repeats, as the body gets a chance to cool itself back down during the recovery intervals.  There is still an adjustment necessary but it is not as big as on continuous runs. 

Hydration

Since the body’s main way of dealing with the heat revolves around increased sweating, our ability to deal well with the heat will require that we stay well hydrated.  This includes making sure we have good hydration habits all through-out the day, in addition to re-hydrating well immediately after our runs.  While water will be our primary concern, we also need to be sure that we are replacing the electrolytes we lose in our sweat as well.  Our body can take much of these electrolytes from a healthy diet, but during the warmer weather times we may need to also increase our intake of electrolytes through sports drinks or supplements.  During longer runs in warmer weather (over 40 minutes) it may also be a good idea to arrange to take in some fluids during the run.  This will be vitally important during long runs, where some electrolyte supplementation may also be beneficial.

Positive Effects of Heat Training 

So now that we have talked about the downside of training in the heat, let’s talk about the benefits.  There seems to be good evidence that training in the heat may have very similar effects to training at altitude.  Think about it for a minute.  At altitude the level of oxygen delivered by our blood to our muscles and organs is less because oxygen levels are lower at altitude.  The body responds to this by increasing our blood supply so we have more blood with which to deliver the oxygen.  Similarly in the heat, if a portion of blood supply is being diverted to the skin, that leaves less going to the muscles and organs and the body can respond to that over time by increasing our blood supply.  So altitude and heat may be two different ways to achieve the same beneficial adaptation (increased blood supply).  Additionally there is evidence that warm weather training increases our body’s efficiency at cooling itself, which has carry over benefits even when we are running/racing in cooler temperatures.  The less the body has to work to cool itself, the more blood available to transport oxygen to the muscles. 

So instead of dreading training in the warmer weather this summer, embrace it as an opportunity improve yourself as a runner with bout of “poor man’s altitude” training.   Sorry Boulder, Albuquerque, and Mammoth Lakes, I am getting my altitude training done here in the Deep South this summer.   J

Marathon Simulation Workouts

 

When designing a training program for the marathon, I often include a “marathon simulation” workout.  This workout provides us with a chance to practice pre-race routines, check out the gear we plan to wear, and refine our in-race fueling strategies.  This simulation is often very educational and confidence building.

There are generally 3 types of simulations from which I choose: 15 mile Simulation Run, Half Marathon Simulation or a Half Marathon Race.  In all 3 types we would be sure to do the following:  match the goal marathon course layout as much as possible, practice planned pre-race routines and meals, wear the same shoes and clothes we plan to use on race day, run the simulation at the same time of day (i.e. 7 AM start), and practice using the in-race fueling strategy we plan to use in the goal marathon.

15 Mile Simulation Run:  This is a 15 mile tempo run done at goal marathon pace.  The advantages of this simulation option are that we can control most variables, such as the course and time of day, and we get significant work running at marathon goal pace.   We would do this 3-4 weeks out from the goal marathon and would not fully taper for it other than adding an extra easy day before and after the workout. 

Half Marathon Simulation:  This is a half marathon race that we are using as a simulation workout rather than a race.  We would target a pace about 1% faster than goal marathon pace.  The advantage of this option is that we get the race day atmosphere and routine similar to what we will experience in our goal race.  We would do this 3-4 weeks out from the goal marathon, and would not fully taper for it other than adding an extra easy day before and after the workout. 

Half Marathon Race:  This is an all-out half marathon race performance usually done 4-6 weeks before the goal marathon. The advantages of this option are that we get the full race day atmosphere and routine, and we get great lactate threshold work to keep marathon pace feeling easy.  This would include our full non-goal race pre-race taper and post-race recovery.  In this we would target a pace roughly 4% faster than goal marathon pace.

By doing a simulation workout/race, we learn how well our planned pre-race routines and meals work, as well as discover any issues with our fueling strategies or clothing/shoe choices.  This allows us time to make tweaks to the plan, in needed, before race day arrives.  Additionally it helps the body and mind get comfortable with the course layout and time of day we will be racing.  If we do the simulation properly and don’t get too aggressive with it, it is a great confidence builder for race day, as we have the peace of mind during the first half of the race by knowing that we just successfully did this a few weeks earlier.

Caution:  do not get overly aggressive with your pace expectations – be realistic.  A successful simulation run can build great confidence but a bad simulation can have the opposite effect.  While it is often good to challenge yourself (or your runner), this simulation is a time you want to set yourself up for success with realistic expectations. 

My Secret Weapon Threshold Workout

Improving our lactate and aerobic thresholds is a major focus in the training of distance runners.  Improvements in these two areas usually translate directly into improvement in our race times in long distance races (10k-marathon).   Sparking continued improvement in these thresholds requires attacking them from different angles, so I am always on the lookout for different ways to effectively do this.  What I wanted to share with you today is my secret weapon threshold workout, “The Wave Tempo”,  that I have had a ton of success with, to the point that it is now one of my major threshold weapons I include in many of my training programs. 

Threshold Definition

A good place to start the discussion of this workout is by defining each of the thresholds we are targeting.

Lactate Threshold :  As we run at progressively faster paces, the levels of lactate in our cells increase.  Our lactate threshold is the point at which lactate levels start to run away and the level of increase in lactate grows exponentially with additionally increases in speed.  In well trained runners, the pace that represents their lactate threshold is usually the pace they can hold for 60 minutes in an all-out effort (i.e. a race).  For elite women runners this represents between 15k and 20k race pace. For elite men runners this represents between 20k and half marathon race pace. 

 

Aerobic Threshold:   As we run at progressively faster paces, the amount of calories we burn per mile increases.  At our aerobic threshold, our calories burned for each additional increase in speed increases by a great rate than it had previously (slope changes to a steeper grade).  Similarly, as we run at progressively quicker paces, our ventilation rate (breathing rate) increases up to a point of which it has reached it maximum rate.   At aerobic threshold the increase in ventilation rate for each incremental increase in pace grows at a greater rate than had previously.  In well trained runners, the pace that represents their aerobic threshold is usually the pace they can hold for 120 minutes in an all-out effort (i.e. a race) or roughly 4%-5% slower than lactate threshold pace.  For elite women runners this represents between 0.5% to 1.5% faster than marathon race pace. For elite men runners this represents between marathon race pace and 0.5% faster.

Wave Tempo

Ok so now that we have defined the 2 different thresholds we are targeting, let me define the different wave workouts we do to target each threshold.

Lactate Threshold Wave Tempo

This is a continuous 24 to 30 minute run broken into 2-5 minute segments with the pace alternating between 4-5% slower and 3-4% faster than Lactate Threshold pace.  This wave workout always starts with the slower segment and ends with a faster segment.    This can also be done in terms of miles rather than minutes, such as a 5 mile to 10k run alternating half mile or 1k segments. 

Example: If LT pace is 5:30 per mile than I may have this athelte do a 5 mile wave tempo, alternating half mile segments at 5:43-5:46 pace (4-5% slower than 5:30 pace) and 5:17-5:20 pace (3-4% faster than 5:30 pace).

Aerobic Threshold Wave Tempo

This is a continuous 48 to 60 minute run broken into 3-8 minute segments with the pace alternating between 4-5% slower and 3-4% faster than Aerobic Threshold pace.  This wave workout always starts with the slower segment and ends with a faster segment.    This can also be done in terms of miles rather than minutes, such as a 15k or 10 mile run alternating 1k or 1 mile segments.

Example: If AT pace is 5:45 per mile than I may have this athelte do a 10 mile wave tempo, alternating one mile segments at 5:59-6:02 pace (4-5% slower than 5:45 pace) and 5:31-5:35 pace (3-4% faster than 5:45 pace).

How/Why They Work

Physically these wave tempo runs work through the concept of stressing the body just beyond the current threshold and then allowing it to “recover” just shy of the threshold.  This mild overload and then minimal recovery challenges the body to become more efficient around the threshold pace.  This increased efficiency translates into a threshold improvement.  It is believed, for example, that a lactate threshold wave workout increases the permeability of the cell membranes and thus improves the cells ability to get rid of lactate, which in turn improves the lactate threshold.  Whatever the specific physical reason, the concept of repeated slight overload and minimal recoveries seems to work very well on many critical training points, including lactate and aerobic thresholds.

Mentally the benefits of this workout are equal to or even greater than the physical benefits in my opinion.  In order to be successful in executing this workout, the athlete must stay focused on the segment they are in and the pacing required.  This forces the athlete to “stay in the moment” , and that ability is a key requirement to successful racing and competing.  Additionally this workout prepares the athlete mentally for the challenge of making sustained shifts in paces during a hard effort, something they made need to be able to do in certain competition settings. 

Using Wave Tempos

As I mentioned earlier, wave tempos seem to be most effective when used in conjunction with other methods of improving our thresholds.  It provides us a slightly different angle at which to approach working our thresholds.   When working thresholds, I use wave tempos on a regular basis along with a mixture of even paced tempos at threshold pace, tempo intervals and progression tempos.  The exact mixture of these workouts will be depend on the focus of the athlete, their background, their predispositions, and where they are in a training cycle. 

With some athletes I utilize wave tempos every other time a certain threshold is worked, while with others I save it to spark improvement when other methods start to loose traction.  I encourage you to find out what works best for you or your athletes and explore the possibilities when incorporating it into your schedules.  For example, I have found aerobic threshold wave tempos to be an extraordinary workout in preparing for a marathon, in particular because of the mental toughness and ability to stay in the moment it teaches. 

Origins

It is not perfectly clear the exact origins of wave tempos, but there is record of athletes using variations of it back into the 1950’s and it was popularized to a larger extent by renown coach Renato Canova in the last decade or two.  What I have laid out here in this blog is my take on the workout, and how I have found it to be most successfully implemented.   I playfully call it my “secret weapon” threshold workout because it is still not all that widely used, and I tend to use it more regularly than most any coach I know, as I have been enamored with the success the workout has brought.

I hope you find this helpful and have the best success when and if you implement it.

Happy Running! 

- Coach Mark Hadley 

Top 5 Reasons You Should Hire A Running Coach

 

 

 

After being asked recently by a casual runner friend why someone should hire me as a coach, it prompted me to write a blog on a slightly larger question:  What are the main reasons someone should hire a running coach?  Here is my answer.

1.     Knowledge - A professional running coach is someone who has studied and continues to study all aspects of the sport in great detail.  Being knowledgeable about the sport and how to train for it is how they make their living, so their level of expertise in this area will usually be beyond that of a most runners.  The professional running coach focuses on what we should do, and why we do it, and when we should do it, which leaves the runner to spend their energies focused on the actual doing of it.

2.     Experience – The frame of reference for a running coach is larger than that of most any single runner, simply because they have seen more situations through all the athletes they have coached.  Additionally, coaches are trained (or wired it seems) to analyze the various experiences they have with different athletes and different situation, and it is this analysis of these many and varied experiences that helps them continue to raise their knowledge and frame of reference in the sport.

3.     Objectivity – Many runners find that they are too close to their own training and racing to stay completely objective as to what they should or need to do to be effective.  But a running coach has the right blend of familiarity and distance necessary to remain objective about the situation.  This point has even prompted many coaches to hire a coach themselves to handle their training. 

4.     Accountability – Having a running coach provides an additional level of accountability that many runners find both motivating and helpful.  On days when they are having trouble getting out of bed for scheduled morning run, or are feeling impulsive and considering deviating from the training plan, knowing that they will report in to, and get feedback from, their coach provides a level of accountability that can motivate the runner and help reign in impulsive behavior.

5.     Customization – Generic programs found on the internet, or in a book, generated by a computer/app, or used by large charity focused training groups, lack the individual customization that is necessary to help a runner realize their potential and meet their goals.  A personal running coach can take into account the strengths and weaknesses of the runner, and make adjustments for the personal situation (work, family, travel, life, race schedule) of the runner.  This is something generic programs just can’t do, that often leaves their users scratching their heads, unsure how to best adjust it themselves.  The failure rate of runners on generic programs is vastly higher to that of runners using a running coach who has designed for them a custom program.

While there are obviously many additional reasons, many often specific to runners themselves, the 5 reasons list above are the main reasons I believe a runner should hire a running coach, and the reasons I most often hear from the runners themselves when they first contact me.

There are many levels of running coaches.  And all have their place in the market for helping runners.  Some are professionals that coach as their job and passion and some simply coach part-time or as their hobby, and there are all levels inbetween.  But not all coaches are created equal in terms of their ability to help with the 5 reasons listed above.  Additionally some coaches have specialties in terms of events, runner ability levels, and/or age groups.  Be sure to know what you are getting and ask questions so that what you get matches up to what you want and need from a coach.   

I offer a variety of coaching services to distance runners of all ability levels and ages at:

 Maximum Performance Running

3 Categories of Stress Workouts For Marathoners

We can break down the stress workouts we do in training for the marathon, into 3 categories: Speed Workouts, Stamina Workouts and Endurance Workouts. 
 

In this blog I want to define the purpose of each and recommend some workout parameters for how to effectively work in each category.

When and how often we use each category will depend on the training phase we are in and how close to our goal marathon we are.

Speed

Purpose of Speed Training For Marathoners

·       Improve/maintain the maximum amount of oxygenated blood that can be pumped by the hear t to the muscles and utilized.  (VO2 Max)

·       Improve the power and economy of the stride by engaging the muscles at a more intense level and activating a higher percentage of muscle fibers into use.

·       Keep other training/racing paces feeling slower and less intense in comparison

Parameters For Marathoner’s Speed Workouts

·       Repeats of between 400 meters and 1 mile

·       Total of repeats is between 4 mile sand 8 miles in total

·       Recovery jog of between 200 and 400 meters

·       Repeats performed at 4% to 10% faster than half marathon pace

Stamina

Purpose of Stamina Training For Marathoners

·       Improve the pace at which the body before the slope of lactate production to speed increase moves to a steeper slope (lactate threshold)

·       Improve the pace at which the body before the slope of energy required to speed increase moves to a steeper slope (aerobic threshold)

·       Callous the body and mind to being in various amounts of physical discomfort for prolonged periods.

·       Get the mind use to the feel of half marathon and marathon paces.

 

Parameters For Marathoner’s Stamina Workouts

·         Even Pace Tempo Run

Ø  4-6 miles at half marathon pace to 1% faster

Ø  8-12 miles at marathon pace to 1% faster

·         Progression Tempo Runs

Ø  4-6 miles starting at 4% slower and progressing to 4% faster than half marathon pace

Ø  8-12 miles starting at 4% slower and progressing to 4% faster than marathon pace

·         Wave Tempo Runs

Ø  4-6 miles alternating half mile segments at 4% slower and 4% faster than half marathon pace

Ø  8-12 miles alternating 1 mile segments at 4% slower and 4% faster than marathon pace

·         Tempo Repeats

Ø  Repeats of between 1 and 3 miles done at half marathon pace to 1% faster, totaling 5 to 8 miles with 200 to 400 meter jog recovery

Ø  Repeats of between 2 and 6 miles done at marathon pace to 1% faster, totaling 10 to 16 miles with 200 to 800 meter jog recovery

Endurance

Purpose of Endurance Training For Marathoners

·         Increase the amount of available glycogen the body stores

·         Improve the efficiency of the body in using various energy sources

·         Advance cardiovascular and circulatory development

·         Prepare ancillary muscles for running for extended periods of time

·         Callous the mind to running for extended periods of time

·         Practice / acclimate the body to various fueling/refueling strategies

*Burning fat for energy requires more work from the body – the more fat we have to use the slower we run

Parameters For Marathoner’s Stamina Workouts

·       Easy Pace Long Runs: 21-24 miles at 15% to 20% slower than marathon race pace

·       Steady State Long Runs:  18-21 miles at 5% to 10% slower than marathon race pace

·       Fast Finish Long Runs:  18-21 miles with the first 13-16 miles of the run down at 15% to 20% slower than marathon pace, and the last 3-5 miles of the run done at marathon race pace

Note:  For marathoners slower than 3 hours – cap easy pace long runs at 180 minutes and steady state and fast finish long runs at 150 minutes.