Running Nowhere Fast? Try These Tips for Increasing your Pace

Seems like if you want to get faster, you'd just pick up your pace. Sounds like a simple solution, but like many things in life, what seems simple often is not. Many runners have come to the studio saying, "I just can't seem to get past a certain pace. I try to pick it up, but nothing happens or worse, I begin to slow down."

To increase pace two things need to happen. 1. Increase VO2Max  2. Build endurance. VO2Max is your body's ability to utilize oxygen at the muscle layer at maximum exertion. Your muscles have a network of tiny blood vessels (capillaries) that carry oxygenated blood to the muscle. If your runs are pretty even and you don't vary your pace too much, your network will be more like sprawling country roads--few and far between. To increase your pace, you need a metropolitan network of highways. Good news is that you can build those new highways of capillaries. How? By doing various types of speed work on a regular basis.

Adding one speed workout to your regular weekly running routine will start the construction process. When you consistently add those workouts, your brain will realize that you're not going to stop this. It wants your body to work as efficiently as possible, so your body will actually begin to increase the network of capillaries in your leg muscles to help meet the new energy production demands. The more capillaries you have in your muscles, the more oxygenated blood will reach the muscle. The more oxygenated blood in the muscle, the more potential for energy production.

As the network of capillaries grows your body will also increase mitochondria (the energy-making power houses of the muscles.) Mitochondria use the oxygen to create energy. So, now with the increased network of capillaries and increased number of energy-making power-houses, your body will be able to meet the energy demands to get you going faster.

It takes commitment, consistency, and hard work to create that metropolitan highway network. It may be tough at first. Expect soreness and fatigue. Anytime you increase the intensity level of your workouts, your body will react. This is called the gain threshold. Your fitness level may even dip for a few weeks. That's when most people give up. They're not seeing results fast enough and they get discouraged. "I feel worse that before I started. Why am I doing this?" But, like I tell my runners, "Trust. Believe. Conquer!" It varies from person to person, but anywhere from 4-6 weeks you'll notice that you're stronger and faster than when you started.

The gain threshold is the reason why it's not a good idea to add new intensity just before a big race. You're body will not have time to acclimate and it may hurt your performance.

The Workouts:
I like having my runners do two types of speed workouts. One type is shorter, but more intense. Intervals are a great example of this. Don't worry, for many interval-based workouts, you don't need a track. The second type is a fast run but incorporated into a longer distance. Progression runs and Tempo runs are great examples.

Below is plan to help you ease into adding speed work into your running routine to help you run faster and longer. This is just a suggested plan. You'll need to increase or decrease running days based on your experience as well as your schedule. If you're having to rearrange the runs to better suit your schedule, remember to never pair two hard runs back-to-back. Always follow the Easy/Hard/Easy rule. The workouts listed on the schedules are described at the bottom of this post.

Easy Run with 3 Fartleks:  "Fartlek" is a Swedish term for "speed play." Take one of your regular weekly 3-6 mile runs and add in 3 bursts of speed. The first week keep the burst of speed at 2-minutes for each fartlek. Remember to space the fartleks out. Do one fartlek in the first third of your run, the one in the second third and then one in the last third. Between fartleks, be sure to slow the pace back down to your original easy pace. During your second week, try increasing the fartlek duration to 3-4 minutes.

Interval Workouts:
Mona Fartleks: Mona Fartleks are a great interval workout that you can do anywhere. You don't need a track. You'll need a stopwatch or sports watch with a timer. For the workout do a 1-mile warm-up run, then run...
15 seconds fast/15 seconds slow/15 seconds fast/15 seconds slow
30 seconds fast/30 seconds slow/30 seconds fast/30 seconds slow
60 seconds fast/60 seconds slow/60 seconds fast/60 seconds slow
90 seconds fast/90 seconds slow/90 seconds fast/90 seconds slow
That's 13 minutes of fast/slow intervals. Take a 2-3 minute walk or easy jog break, then repeat for a second 13-minutes of fast/slow intervals. Follow-up the workout with an easy 1-mile cooldown.
Timed Based Pyramids: This workout is similar to the Mona Fartlek, but for this workout you'll increase the time increments and then come back down. Before the workout, do an easy 1-mile warm-up run. Then for the Timed Pyramid workout run...
30 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
90 seconds at high intensity/1-min at low intensity
60 seconds at high intensity/1-min at low intensity
45 seconds at high intensity/1-min at low intensity
30 seconds at high intensity/1-min at low intensity
Walk or easy jog  for 2-3 mins and then repeat.
Follow-up the workout with an easy 1-mile cooldown run.

90s/60s: Do a 1-mile warm-up run. Then run hard 90 seconds /Run Easy 60 seconds. Repeat 5 times. Then walk or do and easy jog 2 mins then repeat the 90/60 workout again. Follow-up the workout with an easy 1-mile cooldown run.

Progression and Tempo Workouts:

Progression Run: "Thirds," involves doing the first third of the run very slow and working into an easy pace, the next third  at your regular "in-your-groove" pace, and the final third increases until you're  finish the last 3rd around your 10K race pace—roughly 80 to 90 percent of maximum heart rate. Increases in pace are not "step-wise" but gradual. Basically start really slow. Slower than you normally run and gradually increase pace until the end of the last 3rd, you're coming in pretty fast.
Tempo Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. The miles in between are run at a pace about 30 secs slower than your 10K race pace.

Tempo Interval Run: Begin with a 1-mile warm-up run and end with a 1-mile cool-down. For the miles in between, alternate running 5 mins at a pace that's about 30-sec slower than your 5K race pace and 5-mins at an easy pace. Cycle through as many of these fast/slow intervals until you reach your cool-down mile.

Keep in mind that during the fast portion of the runs, you should be reaching a pace that's non-converstional. In other words, it should be hard to talk in more than one- or two-word sentences. Be careful not to go so fast that you can't catch your breath or that you can't maintain the interval pace. Initially start conservative with your increased paces and then as you begin to acclimate, start to up the pace. 

Following this plan for 5 weeks will help you see results in achieving a faster pace and pretty much get you through that gain threshold. Keep at it and you'll continue to see even more progress. This is a great primer for a 5K or 10K race. Start about 12 weeks in advance of the race. If you're not planning on racing any time soon, after the first 5 or six weeks, you can keep just one speed workout or tempo/progression run in your weekly routine until you're ready to kick it up a notch for a race.

A Peek Into the Life of a Racer—James Carney

Recently, I had a chance to interview one of the Team New Balance runners—James Carney. James grew up just south of Pittsburgh, PA, but he now lives and trains in Boulder, CO. James is a 2008 US 20K Champion and a 2008 US Half Marathon Champion. His 5K PR is 13:37; his 10K PR is 27:43 and his Half PR is 1:02:21. Read on to learn a little more about James.

RD: How long have you been running?
James: I have been running now for about 17 years.

RD: What got you into running?
James: I grew up as a wrestler. I used running to condition for wrestling and I turned out to be a better runner than wrestler.

RD: What do you enjoy most about running?
James: I enjoy the solitude of it and pushing myself to the absolute limit.

RD: Your occupation is listed as “Athlete.” What's a typical day like for you as a professional athlete?
James: I train twice a day everyday except Sundays. I usually wake up and grab a quick bite of 200-300 calories and hydrate myself and then take an hour and go for about a 9 mile run followed by drills and strides. After that session, I usually head to the gym for strength training for approximately 45 min then get something for lunch followed by a nap. I get up and have about 2 hours of free time to catch up on errands and emails before knocking out another 9-mile run. If I have a track workout or long run things change a little.

RD: I see your event distances are the 5000m, 10000m and the Half Marathon. Which is your favorite? Why? Is there a distance you’d like to compete in, but haven’t yet?
James: I like the half-marathon distance because its about the maximum distance you can muscle without fuel becoming a problem. Maybe someday I'll jump in a steeple chase.

RD: Of the many running icons past and present, who do you consider role models and/or inspiration for your own running?
James: I have a lot of inspirations including Seb Coe, Steve Ovett, Peter Elliot, Dick Beardsley, Bronislow Malinowski, and Rob Decastella. Today I draw motivation from guys like Ryan Hall, Chris Solinsky, and Matt Tegankamp.

RD: How important is food to your training? What are your favorite training foods?
James: I eat whatever I want and have no regimented diet. I do like Digiornos Pizza as my night-before-the-race meal. As a pre-race meal, I like Cliff bars, Lucky Charms or Frosted Flakes. For a post-race meal, I like fish-n-chips and a Bass.

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
James: I am by myself for most of my runs. Lately, I have been jumping in a lot of workouts with Brent Vaughn.

RD: What’s your biggest running accomplishment?
James: Winning a couple National Title on the roads was big for my career and taught me how to win races.

RD: Do you have a favorite running shoe? Why?
James: Most of my training I do is in the New Balance 905. Its a great neutral lightweight trainer.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
James: First and foremost, enjoy the ride. Be patient, consistent, and run with controlled aggression. Running is a microcosm of life. What you put in is what you get out. If you work and work at running, you with reap the harvest and get a lot out of your efforts.

Check out this video clip of James stretching before a 20-miler. I kind of like his approach. LOL!

James Carney's Warm-Up from CoachJayJohnson on Vimeo.

RunnerDude's Runner of the Week: Tim Wilson

I've been following this week's Runner of the Week—Tim Wilson— through his blog and on Twitter for quite a while. His story of a complete lifestyle turnaround for himself and his family is truly amazing. Read on to find out more about Tim's story.

RD: Where are you from?

Tim: Currently live in Gwinnett County in NE Atlanta.

RD: Share a little about yourself. What do you do for a living? Hobbies?
Tim: I have been happily married for 20 years and have three awesome kids, two daughters in high school, and a son in elementary. I am a programmer, mainly working with .NET technologies and mainly for the web, but also am kinda an IT jack of all trades since I work for a smaller company. For hobbies I don't have many. I tend to focus on a couple things at a time. My first and foremost is running, and second is blogging and everything that goes along with it from a social media and technical standpoint. Of course my wife and kids and all their activities are important, but I don't consider those hobbies.

RD: How long have you been running?
Tim: I have been running for just over 3 years, I started in February of 2007.

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RD: What got you into running?
Tim: I used to run XC and track in high school and loved it. I tried a few times over the years but never got very far. I was changing my lifestyle and losing weight. I started just walking, but then one day decided I would try running. It was slow going and very short, but grew each time I tried. I guess you could say my poor health and wanting to change it got me into running.

RD: What do you enjoy most about running?
Tim: I love so much about it that I just don't know where to start or end. I love how it makes me feel, how much energy it gives me, how I don't have to worry about myself physically and how I can eat. :) I also love the camaraderie and community around it and the change it has made in my life and my family's life.

RD: What are your favorite training foods?
Tim: I have never really thought about this before. I like food period.

RD: I'm with you on that. I eat pretty healthful food, but I love my chocolate cake once in a blue moon too! LOL!

RD: Are you a lone runner or do you run with some buddies? What do you like about each?
Tim: I am mainly a lone runner. 95% of my running is done alone in the wee hours of the morning. I like the flexibility of being a lone runner since I can then go when, where, and however far or fast I want to. I do really enjoy running with my kids as well though and running with a running group at least once a week. This is all fairly new though in the past year, and the group runs in the past couple months. I like the group runs because you tend to get outside your comfort zone and push a bit harder than by yourself.

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RD: What’s the funniest or oddest thing that’s happened to you while on a run?
Tim: I could tell (and have told) a lot of stories about this so it is hard to find just one. Two years ago I was just coming off of setting a new 5k PR in the toughest course I have ever run. I was hoping to set a new PR and hopefully drop under 21:00 in my upcoming race the second week in June 2008. I lined up near the front and was ready to go. The gun went off and I started, but didn't get far. Less than 100 yards into the race I was tripped while in mid-stride and went down hard on my shoulder and head. After getting up it didn't take long to find that I had broken my collar bone in multiple places. 8 months off from running and multiple surgeries later I felt like I was almost starting over. The next year when I ran that race I wasn't anywhere near setting the PR much less getting anywhere near the 21:00 time. I was also a bit nervous running the first time back, but I was running it with my daughter so I had a bodyguard. :)

RD: Ouch! Good comeback man!

RD: For the good or the bad, how has running affected you personally?
Tim: It has changed my life completely. It is one of the main driving factors in my life. It has given me a way to help lose 90 pounds and more importantly a way to keep it off. It has brought back energy that I had lost for so long, and it has given me something to pass along to my kids and others that know me personally, through my blog, or through any other social media. It is truly one of the best feelings to be told that you were the inspiration for someone that is running, eating better, or just living a healthier life.

RD: What’s your biggest running accomplishment? Why?
Tim: My biggest running accomplishment would be my first 5k, because without it I would have never had the desire, drive, or ability to continue on to run that 26.2.... the second biggest accomplishment. My first 5k I came in dead last in the race, even being beat by someone running with a hernia, but that race was the stepping stone that I needed at that time to keep going and keep trying.

RD: Do you have a favorite brand of running shoe? Which model? Why?
Tim: I have run in NB 767, 768, 769's exclusively until these past few weeks. I had good luck and didn't want to change. I was recently sent a pair of Pearl iZumi SyncroFuel XC's and have been running in them a lot lately as well. If I had to choose right now I would choose the Pearl iZumi's.

RD: Cool. I'm pretty loyal to a shoe once I find one that works well for me too. I'm lucky in that I get to test-drive lots of different shoes for various shoe companies and recently I test out a pair of the SyncroFuel XC train shoes and the road version too. I was impressed with them as well.

RD: What’s your favorite race distance(s)? Do you have a favorite race you run each year?
Tim: My favorite race distance is probably the half marathon, but of course only if I have been training for it. If I haven't been training for it, it is just 13 miles of torture and .1 of pure bliss..... or at least just really slow. My favorite race though is a 5k, specifically the 5k I mentioned above. It is the Saratoga 5k Fun Run. It is a very small local race that is run in a neighborhood without closing any roads. It was the first race I ever ran in, and the race that I finished dead last in. What makes it even more special was that it was also it's very first running. Only myself and one other runner has run it every time for the 4 years it has been run. Even though I came in dead last the first year, I finished second overall the second year (no, I am not that fast, it is just a very small race) The added benefit is that this is the hilliest course I have ever run and where I still hold my 5k PR.

RD: If you were speaking to a group of non-runners or runner wannabes and trying to encourage them to run, what would you say?
Tim: Take it slow at first. Don't expect to run very far the first time, or even for a while..... and that is OK! Build it up slowly and don't try to go too fast (while running, or while building up to a mile and beyond). Take the time and the money and go get fitted for some good running shoes, without them you may not be running long, or may be running in more pain and doing more damage than you need to.

RD: Open Mike: Share anything you‘d like about your running experiences, past accomplishments, goals, dreams….anything you haven’t previously shared.
Tim: If you have ever read my blog you know I am not known to be short winded but let me give it a shot. As I mentioned earlier, I started running while losing weight. More specifically I let myself get horribly out of shape after high school and put on close to 100 pounds of unneeded blubber. I finally had a doctor tell me I needed to lose weight at the end of 2006, so decided to make it happen starting January of 2007. Running was a key part of the 90 pound weight loss I had that year. Running has also changed my family tree. None of my kids would have been interested in running since we lead such a sedentary lifestyle, but because I am now a runner all of my kids have taken up the sport. One of my daughter's just finished her freshman year in high school where she ran varsity on XC and ran in state. She also was very competitive in track where her older sister joined her in running. They are both currently training for XC in the fall. My 8-year-old son has run with me off and on but is still trying to find the love that his older sisters have. Following my first marathon I took some time to back off the miles a bit. I have plans to run at least one marathon in the fall and may start training for an ultra sometime after that.

Thanks Tim for sharing your story! I can't wait to eventually read the recap of that ultra!! You truely are an inspiration to runners, Dad's, and familys everywhere! Be sure to check out Tim's blog—26.2 Quest.

Runners, On Your Mark!

This Saturday (May 1, 2010) in High Point, NC, around 1,000 kids (mostly 4th and 5th graders) will meet for quite an event. You see these kids have participated in GO FAR (Go Out for a Run), a nonprofit organization that teaches kids about healthy habits and character building. The program also trains the young participants for a 5K race which is the culmination/celebration of the 10-week program.

Many of the GO FAR programs are hosted after school by physical education teachers at elementary schools in the area. GO FAR is spreading across North Carolina and the organization hopes it will eventually be available nationally.

As a member of the GO FAR board, it's exciting to see these kids on race day, all excited to apply their training to a real race. Below is a video clip of the Fall '09 GO FAR 5K.

If you're in the Triad area (High Point, Greensboro, or Winston Salem, NC) on May 20th, consider supporting GO FAR by attending a special benefit that will feature Jeff Galloway—world class athlete, Olympian, and the creator of The Galloway RUN-WALK-RUN™ method. Jeff's also the author of several books on running and fitness including Fit Kids Smarter Kids and he also writes for Runner's World magazine.

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The event will be held at the Natuzzi showroom in High Point, NC. Beer, wine, and finger foods will be served. Tickets sell for $20 for an individual and $30 for a pair. A free ticket will be given to all GO FAR donors of $75 or more. Proceeds from the event will help GO FAR reach more at-risk kids. If you live in the area, tickets can be purchased at Off 'N Running Sports in Greensboro. You can also contact Lisa Watts at lwatts5@triad.rr.com.

I recently had the wonderful opportunity to interview Jeff Galloway. Turns out we had similar experiences as youngsters with weight and lack-of-fitness issues. Be sure to check the blog tomorrow for the posting of that interview.

Is a Slower Start the Best Start?

Recently at the USA-Track & Field Level 1 Coaching training weekend I attended in Charlotte, NC, the instructor mentioned a research study that kind of goes against the grain of what most runners think about when racing a 5K. Usually a runner starts off a little more reserved, builds up his/her momentum, and then blows it out at the end of the race. Of course a 5K start is usually faster than a 10K and a 10K's start is faster than a Half, and so on, but within a given race, you're usually encouraged to start off at a slower pace in order to save some for the finish.

The study mentioned by the instructor showed that a faster start can reap a better race time. So what gives? Well, of course I had to dig up the study and see what the scoop was all about. The study was done in 2006 by researchers at the University of New Hampshire. Their goal was to examine how different pacing strategies would effect performance in a 5K race. Researchers worked with 11 runners from New Hampshire's women's cross-country team. The runners in the selected group were similar in that they all logged about 35 miles per week and their 5K PRs were in similar ranges (18-21 minutes).

The study began with establishing a baseline pace by having each runner run two 5Ks. Next, the runners ran three more 5Ks each one with a different pace strategy. Each runner ran the first mile of the first 5K at their established baseline 5K pace and then miles 2 and 3 were run at a pace of the runner's choosing in order to finish as fast as possible. The second 5K was run in a similar fashion, but the first mile was run at a pace 3% faster than the baseline base. The first mile of the 3rd race was run as a pace 6% faster than the baseline pace.

The results? Eight of the 11 women achieved their fastest time running at the 6%-faster-than-baseline pace during the first mile. The remaining three women ran their fastest time at the 3%-faster start pace. None of the runners ran their fastest race using the baseline pace. Most of the runners who tried to continue with an increased pace did slow their pace some at the end of the race, but they still ended with PR times. When running the slower start, most of the runners kept an increased or even pace going through the end of the race, but it wasn't enough to overcome the slower start and failed to produce any PRs.

So what does it mean? Well, the researchers were surprised by the results. They discovered that the slower start had runners running at only 78% of their VO2Max. The faster starts had runners running at 82-83% of their VO2Max. The higher VO2Max is in the range typically achieved by experienced runners running a 5k. The researchers netted out that less-experienced (beginner and recreational) runners probably should not increase their start speed, because they have not yet conditioned their bodies to the faster speed and may not have the ability to keep or increase the pace throughout the remainder of the race and their times may suffer. On the flip side, elite runners shouldn't change what they're doing, because they're already running that first mile in the higher VO2Max ranges.

So, who's to benefit? The more moderately-trained runner may benefit from a faster start. They're probably underestimating what they're capable of doing. Researchers also, reinforced that their study was based on a 5K. So, starting out with a 3% or 6% faster pace in a longer race such as a half or full marathon, may not have comparative results since you have so much further to run after that first mile.

Runningplanet.com has put together a great chart showing how various types of runners may approach that first mile in a 5K. [Click here] to get more information on the pacing strategies listed in the chart.

So, if you're a moderate runner and you can't seem to break your current 5K time, try uping the ante in that first mile by increasing your start pace by 3% or 6% and see if it improves your results.

Quest for Hope 5K

Looking for a good 5K to run in April? Check out the Quest for Hope 5K and 1mile run in Greensboro, NC. Race day is April 18th. Sponsored by Dynamic Quest of Greensboro, the race helps to raise funds for LifeSpan, an organization that transforms the lives of children and adults with developmental disabilities by providing education, employment, and enrichment opportunities. Through sponsorship of the run, Dynamic Quest hopes to raise funds for LifeSpan Circle Schools and support Lifespan in providing the highest quality of care for children through their pre-school programs. Please consider helping out by being a sponsor, walker, or runner!