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.

When Do I Run At Race Pace?

As summer draws to a close, many runners are in the heat of their fall marathon race training. Cooler temps and decreasing humidity are being celebrated. The tempo runs, intervals, and hill workouts are in full swing, and the really long runs have begun.

Many training plans have runners running short-n-easy, long-n-slow, and hard-n-fast. The shorter easy runs keep the weekly mileage base strong. The slow long runs build endurance as you acclimate to longer and longer distances. The speed work builds power, increases VO2Max and pushes out that lactate threshold. 

So begs the question, “When do I get to run at race pace?”  There are some great opportunities to let you body experience race pace running throughout your training.  Here are a couple of options: 

Weekly Tempo Run: I have my runners run a weekly tempo run. They begin at 4 miles and every three weeks increase the distance by one mile. For the three weeks at a particular distance, they do three different types of tempo runs—traditional tempo, tempo intervals, and a race-pace tempo. Each type begins and ends with a 1-mile easy warm-up/cool-down. The miles in between are run at the specified tempo pace. A traditional tempo pace is run 30seconds slower than 5K race pace. Tempo intervals rotate between 5-minutes fast (20 secs slower than 5K race pace) and 5-minutes slow (about 30 seconds slower than marathon race pace). The race-pace tempo is run at marathon race pace. So, during their 18-week training, they experience three different types tempo runs at 4, 5, 6, 7, and 8 miles before they begin to taper down the last three weeks. These longer race-pace tempo runs are great for helping you guage your race-pace speed. 

The Long Run: Traditionally the long run is run about 1-minute slower than marathon race pace. The long run slow pace..... 
To read the rest of my race-pace running tips go to Active.com.

7 Training Tips for Your First Half Marathon

So, you've run a 5K, maybe even a 10K, and now you’re ready for something more challenging like a half marathon. Good for you! The half marathon is a great distance. It’s long enough to feel challenged, but not so long that training for it completely consumes your life.

Below are a 7 good training tips for your first half marathon. 

1.  Build a base. One mistake new runners often make when paring for a half-marathon is thinking that the 12- or 14-week plan takes you from the couch to the finish line. All half-marathon training plans that range in length from 10, 14 or 16 weeks assume that you’ve already built a weekly mileage base of at least 15-20 miles. Your longest run should also be at least 5 miles. Anything less than this weekly mileage or longest run mileage will overwhelm your body’s ability to acclimate. If you have a solid base under your feet, then when you start your training, you’ll only be acclimating to the demands of the training workouts. If you have a weak base coming into the training, then you’ll actually be asking your body to build that base while at the same time as acclimating to the new training demands. That’s overtraining or an injury just waiting to happen. 

2.  Pick a plan. Twelve weeks is a common length of many half-marathon training plans, however do a Google search and you’ll find plans that range from 10 to 16 weeks. I prefer to use a longer plan (14 weeks) with my runners. The extra weeks allow for a little wiggle room if a runner gets sick or has slight set back or injury.  If this is your first half-marathon, I strongly recommend a plan longer than 10 weeks. This will give you more time to acclimate to the training demands.

Not only do the plans vary in length, they also vary in content (the types of workouts, weekly mileage, and the number of times you run each week). Study the various plans carefully before picking one. First, find one that meshes well with your work and family schedule. If the plan has you running every day and you know that’s not going to happen, then that plan is not for you. Second, find a plan that matches your running fitness level. If the first long run in the plan is 8 miles and your current longest run is 4, select a different plan. Often plans are labeled for Beginner, Intermediate, and Advanced or Experienced, but even then, read through the plan carefully and make sure it fits your current running fitness level. 

3.  Think quality over quantity. Running lots of miles each week is one way to prepare for a half-marathon, but lots of miles can increase our chance of injury. I have my new half-marathon runners run four times a week. Two of these runs are what I call quality runs and two are base maintenance runs. The quality runs consist of a mid-week tempo run and a weekend long run.

The types of tempo runs vary, but basically they begin and end with a 1-mile warm-up /cool-down and the in between miles are run at a pace about 30 seconds slower than 5K pace. The Tempo portion is an uncomfortable pace. This helps your body increase VO2Max (your body’s ability to take in and utilize oxygen at the muscle layer to make energy) as well as push out your lactate threshold (that point at which you feel that burning sensation in your legs). Increasing VO2Max and pushing out your lactate threshold helps make you a more efficient runner as well as help fight off fatigue longer. A tempo run can range from 4 to 8 miles, and the types of tempos can vary.

Three good tempo workouts include: the traditional tempo (described earlier), race-pace tempo and tempo intervals. Race pace tempos are very similar to the traditional tempo, but instead of running 30 seconds slower than your 5K pace, you pull it down a notch to your half-marathon race pace.  This is a great workout for giving your body a chance to experience what it feels like to run at race pace. Saving your race-pace tempos for the longer 6, 7, or 8-mile tempo runs works well.  Tempo intervals begin and end with the 1-mile warm-up/cool-down, but the in between miles are broken into 5-mintue fast/5-minute slow intervals. The fast interval (fartlek) is run about 20 seconds slower than 5K race pace and the slow interval is run at your slow easy long-run pace. This teaches your body to learn how to speed up and/or slow down when needed during the race. Here are more specifics on these tempo workouts.

The long run is just that…long. This run should be run at a pace that’s about 1-minute slower than race pace. That’s hard to do sometimes, but by pulling back, you help your body build endurance without wearing it down. To help curb the urge to run faster as well as teach your body that you can pull out some speed at the end of the race, I have my runners up the last 1 to 2 miles of the long run to race pace or slightly faster. Most half-marathon training plans will take the runner up to 12 or 13 miles. There’s no need to do a run longer than 13 for a half.

The two weekly base maintenance runs are short runs (4 to 5 miles). These are designed to keep the weekly base miles going and to help keep the runner limber between the quality workouts. These runs are also run at a slower pace (45 seconds to 1-minute slower than race pace).

To read the rest of my tips (4-7) go to Active.com.

7 Training Tips for Your First Half Marathon

So, you've run a 5K, maybe even a 10K, and now you’re ready for something more challenging like a half marathon. Good for you! The half marathon is a great distance. It’s long enough to feel challenged, but not so long that training for it completely consumes your life.

Below are a few good training tips for your first half marathon.

1. Build a base. One mistake new runners often make when paring for a half-marathon is thinking that the 12- or 14-week plan takes you from the couch to the finish line. All half-marathon training plans that range in length from 10, 14 or 16 weeks assume that you’ve already built a weekly mileage base of at least 15-20 miles. Your longest run should also be at least 5 miles. Anything less than this weekly mileage or longest run mileage will overwhelm your body’s ability to acclimate. If you have a solid base under your feet, then when you start your training, you’ll only be acclimating to the demands of the training workouts. If you have a weak base coming into the training, then you’ll actually be asking your body to build that base while at the same time as acclimating to the new training demands. That’s overtraining or an injury just waiting to happen.

2. Pick a plan. Twelve weeks is a common length of many half-marathon training plans, however do a Google search and you’ll find plans that range from 10 to 16 weeks. I prefer to use a longer plan (14 weeks) with my runners. The extra weeks allow for a little wiggle room if a runner gets sick or has a  slight set back or injury. If this is your first half-marathon, I strongly recommend a plan longer than 10 weeks. This will give you more time to acclimate to the training demands.

Not only do the plans vary in length, they also vary in content (the types of workouts, weekly mileage, and the number of times you run each week). Study the various plans carefully before picking one. First, find one that meshes well with your work and family schedule. If the plan has you running every day and you know that’s not going to happen, then that plan is not for you. Second, find a plan that matches your running fitness level. If the first long run in the plan is 8 miles and your current longest run is 4, select a different plan. Often plans are labeled for Beginner, Intermediate, and Advanced or Experienced, but even then, read through the plan carefully and make sure it fits your current running fitness level.

3. Think quality over quantity. Running lots of miles each week is one way to prepare for a half-marathon, but lots of miles can increase your chance of injury. I have my new half-marathon runners run four times a week. Two of these runs are what I call quality runs and two are base maintenance runs. The quality runs consist of a mid-week tempo run and a weekend long run.

The types of tempo runs vary, but basically they begin and end with a 1-mile warm-up /cool-down and the in between miles are run at a pace about 30 seconds slower than 5K pace. The Tempo portion is an uncomfortable pace. This helps your body increase VO2Max (your body’s ability to take in and utilize oxygen at the muscle layer to make energy) as well as push out your lactate threshold (that point at which you feel that burning sensation in your legs). Increasing VO2Max and pushing out your lactate threshold helps make you a more efficient runner as well as help fight off fatigue longer. A tempo run can range from 4 to 8 miles, and the types of tempos can vary.

Three good tempo workouts include: the traditional tempo (described earlier), race-pace tempo and tempo intervals. Race pace tempos are very similar to the traditional tempo, but instead of running 30 seconds slower than your 5K pace, you pull it down a notch to your half-marathon race pace. This is a great workout for giving your body a chance to experience what it feels like to run at race pace. Saving your race-pace tempos for the longer 6, 7, or 8-mile tempo runs works well. Tempo intervals begin and end with the 1-mile warm-up/cool-down, but the in between miles are broken into 5-mintue fast/5-minute slow intervals. The fast interval (fartlek) is run about 20 seconds slower than 5K race pace and the slow interval is run at your slow easy long-run pace. This teaches your body to learn how to speed up and/or slow down when needed during the race. For more specifics on these tempo workouts, click here.

The long run is just that…long. This run should be run at a pace that’s about 1-minute slower than race pace. That’s hard to do sometimes, but by pulling back, you help your body build endurance without wearing it down. To help curb the urge to run faster as well as teach your body that you can pull out some speed at the end of the race, I have my runners up the last 1 to 2 miles of the long run to race pace or slightly faster. Most half-marathon training plans will take the runner up to 12 or 13 miles. There’s no need to do a run longer than 13 for a half.

The two weekly base maintenance runs are short runs (4 to 5 miles). These are designed to keep the weekly base miles going and to help keep the runner limber between the quality workouts. These runs are also run at a slower pace (45 seconds to 1-minute slower than race pace).

To read the 4 remaining tips, go to Active.com.

4 Tempo Run Workouts to Tune Up Your Training

Are you running several times a week, but don’t seem to be getting anywhere? Slowing down? Endurance waning?  

Your body eventually acclimates to a particular pace and/or distance. So overtime, you won’t get what you used to out of that regular 5-miler every other day. Stagnation sets in. So what’s a runner to do?

Easy! Spice it up with a tempo run. A tempo run is basically a fast run, but just trying to run fast from start to finish usually isn’t very effective. Like most things, a little structure to these “faster runs” will provide you with the results you’re looking for.

Every run doesn’t need to be a tempo run. That will only increase your chance of overtraining and injury. It’s hard to believe, but just adding one tempo run to your weekly routine will quickly begin to increase your speed and endurance.

How does it work? Tempo runs help push out your lactate threshold (that burn you feel in your legs when you run fast). Tempo workouts teach your body to more quickly clear out the lactate buildup delaying or preventing that fatigue-causing burn. Tempo runs also help increase your VO2Max (your body's ability to take in oxygen and use it to make energy in the muscle). Continued use of tempo runs actually signals your body to make more capillaries in the muscle. More capillaries means more oxygenated blood getting to the muscle.

The distance of tempo runs can vary, but 4-8 miles is a good range. If you’re new to tempos, start with a shorter distance and work your way up.

[Click here] to read the rest of my article at Active.com and learn about the specifics of each of the four tempo workouts. 

Do I Dare Run Faster on a Long Run?

Pacing. Sounds easy enough, but ask any runner and it can often be the bain of their existence. Before the dawn of wrist-bound GPS watches, you practically had to be a mathematician to calculate your pace as you ran.

I got smart for one marathon several years ago (I thought) and decided to print out one of those cool wrist pacing bands. I had read where if you covered it with clear packing tape before attaching it around your wrist, it would keep the moisture (sweat) out. Well, I didn't have any clear packing tape, but I did have clear Contact paper. Sounds like a good substitute, right? WRONG! Evidently Contact paper is porous and packing tape is not. So, halfway through the marathon I looked down at my wrist band. Under the contact paper was a swirl of colors. Basically I had a lava lamp on my wrist. Looked really pretty, but didn't do a dang thing for helping me keep up with my pace. Live and Learn.

Non runners and new runners often think that the second half of a race should be faster than the first half—a negative split. That may be doable in a shorter race, but more than likely with 5K, 10K, and even half marathon races, runners are shooting for even splits.  Even splits can be a tall order for a full marathon but it can be done. Some running experts say that it may be more realistic, espeically for a lesser experienced runner to shoot for the second half being about 5-mins slower than the first half.

To prepare for even marathon splits or splits that are somewhat close to each other, the key really is doing race-pace runs during your training along with your tempo and long slow runs. The tempo runs help push out your lactate threshold and increase your VO2Max, making you a stronger more efficient runner. The long slow runs, help build your mileage and your muscular endurance. In most training plans you run short-and-fast and you run long-and-slow, but you don't get to run at the pace you'll be running for 26.2 miles. Seems odd to have a goal race pace, but to never run it in your training.. I think sticking in some runs that allow you to run at pace will better prepare you for the race and better prepare you for your pacing during the race.

With my runners, I have them run some of their longer tempo runs (7 or 8 miles) at race pace. They begin and end with a 1-mile warm-up/cool-down followed with the tempo miles in between. It's also a good idea to take some of those long runs and instead of running them at a minute slower than race-pace try running them at 20 to 30 seconds slower than race pace. Another good strategy is to position a mid-mileage run (say maybe 14 or 15 miles) and run it at race pace (making sure to begin with a 1-mile easy warm-up). I've also discovered that adding some speed later in a long run is an effective strategy. For example, ramp up the pace to race pace or faster for the last two miles of your long run. This helps teach your body to know that it can "pull-out" some reserves at the end of the race. If you do this in your training, it won't surprise or shock your brain/body if you do it during the race.

The long slow run is important and the bulk of your long runs need to be done in this fashion, but ramping up the pace on a select few of these long runs can really help prepare you mentally and physically for running those even splits (or close to even splits) on race day.

Pick It Up With A Tempo!

Mixing it up is the best way to keep your running fresh, increase your endurance and up your speed. Hill repeats, track intervals, tempo runs, and your long runs are great ways to mix up your weekly workouts. If you're not training for a particular race, I recommend having 2 quality workouts a week. If you're training for a half- or full-marathon you can up to to three. Quality workouts are workouts (like previously mentioned) that either increase the intensity or distance. Then the rest of your weekly runs should be easy-effort runs designed for building and or maintaining your base mileage. It's best to have at least one complete rest day in the week. I usually like to have my rest day the day after my long run.

So, mixing up your weekly workouts is a great idea, but you can also mix up the type of tempo runs your running. Running the same old 4- or 5-mile tempo run can get boring week after week. In case you're new to running, a tempo run typically begins and ends with a 1-mile easy warm-up and cool-down mile. The "middle miles" are run at tempo pace (typically 30 seconds slower than your 10K or 5K  race pace). So for a 4-mile tempo run, you'll run 1-mile easy, 2-miles at tempo pace, and 1 mile easy for the cool-down. But....that's just one way to do a tempo run.

Basically, a tempo run's purpose is designed to give your body experience running fast for longer periods of time. This helps increase your speed and endurance. It's also great for pushing out your lactate threshold. That's the point at which you begin to find that "burn" in your muscles. That burn is caused when you increase your pace faster than your body is acclimated to and the body isn't able to clear out the lactate (a by product of the energy produced for muscle movement) fast enough. But, if you keep exposing yourself to faster paces over longer distances, you can actually push out the point at which you get that burn (or the lactate threshold) so hopefully you'll never experience it during a race.

Other types of tempo runs include Tempo Intervals, Race-Pace Tempo Runs and Kenyan Outbacks. Tempo intervals are very similar to fartleks (bursts of speed during a regular run). To do a Tempo Interval, simply divide your run into 10 minute intervals rotating between slow and tempo-pace intervals. So for example, if you're running a 6-miler, begin with 10-minutes at an easy conversational pace for 10-minutes. Then ramp it up to your tempo pace for 10-minutes. Continue this until you've completed your 6-miles. The last interval may actually be shorter than 10-minutes depending on your pace. Or if it's easier, don't base the Tempo Interval run on mileage. Instead, just plan on running for 60 minutes doing 6 slow/fast intervals.

Race-Pace Tempo runs are run just like a regular Tempo Run beginning with a 1-mile warm-up at the beginning and a 1-mile cool-down at the end, but instead of running the "middle miles at a pace that's 30-seconds slower than your 10K or 5K pace, run it at your actual race pace. If you're training for a 5K or 10K, then this give you a chance to ramp up your speed so your body knows what it feels like to run at the faster race pace. If you're training for a half- or full-marathon, then this lets your slow it down a bit and get a feel for what it's like to run at your endurance run race pace.

Kenyan Outbacks are similar to tempo runs, but with the second half much faster than the first. To do a Kenyan Outback, pick an out-n-back route. Run the "out" portion at a moderate pace and run the "back" portion about 30-45 seconds slower than 5K pace. This helps your body learn to "kick-it-in" or "pick-it-up" later in a race.

Mixing up your runs throughout the week not only helps keep your workouts fresher and more interesting, it also jacks up your metabolism and increases your caloric burn, keeping you fitter and leaner. It also gives your body a chance to use more than one energy-production system. Track intervals use more of the phosphagen system (the quickest and most powerful source of energy for muscle movement) and the glycolytic energy system. Tempo runs will make use of the of glycolytic system and the oxidative systems of energy  production. The long run will begin with the glycolytic system but it will mainly make use of the oxidative system. During a long run, you body can also learn to burn fat for energy production. Allowing your body to experience using all the various energy-production systems, makes you a more efficient runner.

The 5K Race: Simple and Effective Training Tips

The 5K race. Many runners have a love hate relationship with this distance. On the one hand, it's a short race. If you're not too concerned with time, then most anyone with a basic fitness level can run or run/walk the distance. On the other hand, however, if you're racing it, it can be a grueling distance.

To race a 5K, you're pretty much in high gear the entire race. There's very little ramp-up time and very little room for any back-sliding. That however, is what appeals to many runners. They love the rush of adreniline and challenge that a 5K provides.

So how do you train for a 5K? There are a lot of different theories on training for a 5K, but the one common thread of most 5K training plans is speed work. I personally think that three types of runs are key to 5K training—Lactate Threshold Runs, Aerobic Power Runs, and Endurance Runs.

Lactate Threshold Runs are more commonly known as Tempo runs. Lactate has gotten a pretty bad rap over the years. Ever feel that deep down burning sensation in your legs when you've pushed the intensity of a run? That's due to the buildup of blood lactate (a waste product of the energy production). Because you've ramped up the intensity so quickly, the body isn't able to clear it out of the blood stream fast enough, so you feel a burning sensation and you begin to fatigue and slow down. What many runners don't know is that lactate can actually be used as a source of muscle fuel. The key is pushing out that lactate threshold. In other words pushing out the point at which you feel the burn. A great way to do that is through tempo runs. These are runs in which you run about 30seconds slower than your 10K race or at about 80-90% of your Max Heart Rate. So, it's a slightly uncomfortable run, but not a run where you're completely wiped-out at the end.

Typically a tempo run begins with a slow mile and then you pick it up to your tempo pace for a certain distance and then pull it back down to a slow pace again for the last mile. For example, in a 4-mile tempo run, you’ll run a slow 1-mile warm-up, 2 miles at tempo pace, and then a slow 1-mile cool-down.

Aerobic Power Runs are another great training tactic to help build speed as well as increase your body's ability to take in more oxygen that's utilized at the muscle level for energy production. Aerobic Power Runs are typically run as intervals on a track. The intervals are fast and usually run at 90% of your Max Heart Rate. Each interval is followed by an equal distance slow interval or equal time but slow interval. For example if you run a 3:30 800m, then you'd either slow-jog or walk another 800 or you'd slow-jog or walk for 3minutes 30 seconds. Typically, I recommend the same-distance-slow-recovery-interval for someone new to intervals. For a more experienced runner, I'd recommend the same-time-slow-recovery-interval. Running at this high intensity level with recovery intervals in between, helps your body's ability to take in more oxygen, get it into the blood stream, and down to the muscle where it's used to make energy. This is referred to as your VO2Max. For some sample interval workouts [click here].

Endurance Runs (or long runs) are also beneficial to 5K runners. Usually when you think of a long run, half-marathon or marathon-runners come to mind. Long runs can also benefit shorter-distance runners due to the muscle endurance-building benefits of the long run. "Long Run" is a relative term. Someone training for a 5K doesn't need a run as long as someone training for a marathon. Where a marathon runner may build up to a 20+ mile long run, a 6-, 7-, or 8-miler will suffice as a long run for a 5K runner. These runs are to be run at an easy converational pace, usually about a minute to 1.5 minutes slower than race pace. Think endurance-building, not speed for these runs.

One more workout that I like to throw into the mix is what I call a 1-Mile Pacing Workout. This strategy is great for 5K runners as well as young cross country runners who need help with consistent pacing. This workout is similar in structure to an interval workout, but it doesn't have to be run on a track. It also is similar to a fartlek which is when a runner adds bursts of speed (a fartlek) into a regular run. Unlike these runs though, a 1-mile pacing workout will help a 5K runner do three things:

1. Learn the feel of his/her race pace.
2. Have more evenly paced splits.
3. Experience running consecutive race-pace miles.

Often, because a 5K race is so short, runners will bolt out at the start with an amazing (but unrealistic) pace that they're unable to maintain for the course of the race. Or, they'll start out too slow, only to need a miracle to get that last mile up to the pace they need to achieve the desired finish time.

The 1-mile pacing workout will help a runner achieve a more evenly-paced run which will often result in having a little left in reserve at the end, so if desired, he/she can pull out the stops during that last tenth of a mile for a fast finish.

First the runner needs to determine the desired race time goal. For an example, let's say a runner want' to achieve a 21:00 5K. His 1-mile pacing workout would look like the following.

5-10-minute warm-up jog

1-mile at a 7:00min pace

4:00min recovery run at slow pace

1-mile at a 7:00min pace

4:00min recovery run at slow pace

1-mile at a 7:00min pace
5-10-minute cool-down jog

During the next 1-mile pacing workout, the runner repeats the same workout, but decreases the recover runs to 3-minutes. During the next workout, the recover runs decreased to 2-mintues, then 1-minute, and eventually to 0 mins and the runner will be doing three consecutive 7-minute miles.

Note: If your goal is to run a 21:00 5K, but you're not yet capable of running a 7:00 mile, then your initial set of workouts should be at a pace you can run. So, maybe you begin with 8:00miles and once you can do three 8-minute miles consecutively, then you can go to a series of workouts running 7:30-minute miles and so on until you get down to the 7:00 minute pace.

Marine Corps or Bust!

Around this time last year, I was working on my training plan for my fall '09 marathon—Marine Corps. My plan was to run Marine Corps with two of my running buddies—Andy and Kelly. A bunch of us from my running group were training using the F.I.R.S.T training method which consists of three hard running workouts a week (intervals, tempo, long run). Then there are two days of very specific cross-training. The training started out fine. It was hard, but we were all doing really well.

Around this same time, I began a 6-month personal trainer diploma program at NPTI (National Personal Training Institute). The program met 4 days a week from 9:30AM to 2:30PM and I had an hour commute each way. The program was very demanding in that we worked-out/trained 2 hrs each day. So you've probably already put 2 and 2 together and have surmised, that the marathon just didn't happen for me last year. There wasn't enough steam left in the engine for my runs after working-out and training at the gym. I decided that if I was going to go to the expense of the travel, food, and lodging, then I wanted the race to be more than just a fun run. I just couldn't justify spending that kind of cash without some larger outcome like a BQ. I was hoping to PR for Boston. So, I put my marathon plans on hold until this year. That was a really hard decision for me to make, but it was the right one.

For a long while, I had a rhythm of running one marathon (maybe two) each year. But that hasn't been the case the past few years. My last marathon was the Chicago '07 (yep, the year of the heatwave). Ended up being a good race (time-wise), considering the heat, dehydration, and a terrible calf cramp. In 2008 I ran The Ridge to Bridge Marathon in Morganton, NC. The first 14 miles are down a mountain! Unfortunately, at mile 15 I started having stomach issues caused by a mild ulcerative colitis flare-up brought-on by a recent flu shot. So, by mile 19, I was toast and rode with the EMTs back to the start. My two buddies (Andy and Kelly) both set PRs in that race and Kelly even BQ'd! And you already know what happened in 2009. So, fingers crossed, all will go well for fall 2010 at Marine Corps and I'll get back on track with my marathons.

I think just about all of my friends that used the F.I.R.S.T program last year, PR'd in their fall '09 marathons. It's a really good program, but a tough program and one I highly recommend you do with others for support. This year however, I'll be basically training on my own, so I'm thinking I'll use a custom-made RunnerDude training program. It will involve speedwork, tempos, and long runs, but not in quite as rigid a format as F.I.R.S.T. Also, I'll be packing in more miles and running more days a week than the F.I.R.S.T. program.

My speedwork will be comprised of Yasso 800s. I'll start out with 4 x 800s and by the end of the training, my goal is to be up to 10 x 800s. Bart Yasso, developed this method and discovered that if you want a 3:00 marathon then run your 10 x 800s in 3 minutes. If you want a 4:00 marathon, then run your 10 x 800s in 4 minutes. Between the 800s, you jog for the same number of minutes it took you to run your repeats. I'd heard about the Yasso 800s, but had never specifically tried them in training before. My recent interview with Bart Yasso renewed my interest in them and I've decided to use the Yasso 800s as my interval workouts in my Marine Corps training plan.

I also plan on running a weekly tempo run which will be run at just below my 10K pace. Both intervals and the tempo runs are great methods for upping your VO2Max. This increases your body's ability to better utilize the oxygen it takes in, getting it to the muscle where it's needed to make energy to keep you moving and fight off fatigue.

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During my weekly long run, I plan to throw in some at-race-pace running segments. I'm a firm believer that (for the most part) the long run needs to be run at a slower pace to help build muscular and cardio endurance. But, I also think it's important to experience running at-pace during the long run in order to give your body experience running at the expected pace you'll be striving for during the actual race.

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Core workouts will also be a mainstay during my training as well as some light resistance training for muscle endurance maintenance.

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I finally broke down and bought a Forerunner 405CX. It was on sale for $100 off and it also included a $50 rebate. Decided I couldn't beat that. I'm looking forward to having varied running routes during my training. Being able to track distance no matter where I'm running will really be fun and liberating. (Only problem is that the flash drive that came with it doesn't work, so tracking my running data is a no-go at the moment. Garmin's been slow in the help department. I gotta get back on them again.) I'm excited and looking forward to getting started in the next week or so.

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Keep me on my toes and check-in with me from time to time to see how my training is going!

The Magic Ingredient

My maternal grandmother—Mama Henry—made the best turnip greens. She fixed them like none I've ever had since. Somehow she cooked, drained and then chopped them fine. Then she cooked them still more in an iron skillet with bacon drippings. Yes, I know, doesn't sound very healthy, but it was the late 60s and I was only in kindergarten. Mama Henry passed away when I was in 2nd grade. And to this day, I still don't know exactly what was in those greens, but whatever that magic ingredient was, it made them pretty darn tasty.
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And then there was my paternal grandmother—Mama Mac—who was famous for her pound cakes. A slice of her pound cake buttered and toasted with a dollop of vanilla ice cream on top was pure heaven on earth. Mama Mac believed that if it was "real" (i.e., whole milk, eggs, cream, sugar, etc.) then it was good for you. Growing up, we didn't have Mama Mac's pound cake all the time, but when we did it sure was good. Mama Mac passed away when she was 82; I was in my late 20s. We had her pound cake recipe, but no matter how hard different family members tried, no one could match a Mama Mac cake. One day, a cousin found Mama Mac's "real" recipe for here cakes. Basically all the "good" ingredients were doubled (8 eggs, 4 sticks of butter, 2 packages of cream cheese). That was her magic ingredient. I think a whole lot of love for what she was doing when she made her prized pound cakes was a key magic ingredient too. That kind of magic you can't replicate.
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There are magic ingredients for marathon training too. Just like my grandmothers had different magic ingredients, runners will vary in their marathon training magic ingredients too. For many years, my marathon training consisted of weekly runs of no particular pace and then the weekend long run. Later I discovered that throwing in some speed work such as intervals really helped my endurance as well as upping my lactate threshold and VO2Max. But for me the real "magic ingredient" for me is the tempo run. In my old training method, I always wondered how (if you wanted to run a certain pace, but never ran that pace or faster in training) were you going to maintain that race pace on race day. Adding Tempo runs to my training helped answer that lingering question.

I think it's important for your body to experience running at faster paces if you're going to be running a faster pace in the marathon. Don't get me wrong. Your long slow runs, are still needed. They are designed to build your endurance both muscular and aerobic in order to run those 26.2 miles. Tempo runs, however are a nice blend between really fast speed work such as intervals and your long runs. Tempo runs typically begin with an easy-paced warm up mile and then the pace is ramped up to near 10K pace for the next 4miles or so before slowing it back down for the last cool-down mile. Hal Higdon also advocates using more of a timed method kind of like extended fartleks where you run easy for 10mins, then 10K pace for 10 mins, then easy for 10 mins, etc. So a 40-minute tempo workout would look like 10+10+10+10 = 40. Before the dawn of the Garmin and GPS devices, this timed method worked really well.

Tempo runs (like intervals at the track) are a great way to up your lactate threshold—the point just before lactate acid builds-up in the bloodstream causing fatigue slowing you down—that tell tale burring in your muscles. If you can push that threshold out, then you'll be able to go at higher intensities longer. Also, if you need to pull out all the stops later in a race, you'll be better equipped to do so.

Another magic ingredient that I've found helpful is running at race pace. The long runs have me running well below race pace and the intervals and tempo runs have me running well above race pace. I found it odd that I'd not been giving my body any experience running at race pace. There's no need to do a full long run at race pace, but I've found it very beneficial to take the last few miles of a few long runs and gradually increase the pace so that by the last mile or two I'm running at race pace. I'm a strong believer in simulation. If you're able to simulate any or all of the races condition (temp, precip, course, pace) during your training, you'll be better acclimated and conditioned for race day.

Like I said earlier, everyone is different. What works for me may not work for you and vice versa, but one thing I've learned over the past 25 years of running is that what works for someone else might just be worth trying...at least once. So, what's your magic marathon training ingredient?

SHAKE IT UP, BABY! 5 Tips for Increasing Speed

When you're a new runner, each race is so exciting. Because you're new to the game, your learning curve and you body's adaptability curve is huge. So, you see progress with each run. And with each race your finish time decreases. That's an awesome feeling. All that hard work you've put in is really paying off.

Skip to a few years (and miles) down the road and you're not seeing as much progress and your times seem to have stagnated. What's the deal? I hear it and read about it all the time...."I run and run, but I just can't seem to get any faster."

The good news is that you havent' become weaker and no it's not that you're declining as a runner, it's just that your body has now adapted to the stress of your normal weekly routine and because of this acclamation, your body doesn't see the need to adapt any more. So what do you?

You SHAKE IT UP, BABY! What you're body needs is a jolt...a wake-up call. Listed below are 5 Shake-It-Up-Strategies one or more of which you can add to your weekly routine to help get you over that "stagnation wall" and on your way to setting a new PR.

1. Intervals:

One of the best ways to improve your race time is to add a weekly interval workout to the mix. This workout will be short mileage-wise, but it may be your hardest workout intensity-wise for the week. Typically the total mileage in an interval workout is about 3 miles (maybe 4 counting the rest intervals). Find a track (or a flat empty parking lot) where you can easily keep track of 200m, 400m, 600m, 800m, 1000m, etc., intervals. The parking lot at a local park near my house is a half-mile loop so it's great for doing 800s. Typically the longest interval is a 1600m (1 mile). Shorter intervals are usually run at your 5K pace and longer intervals are typically run at your 10K pace. The McMillan Running Calculator is a great tool to help you determine the speed at which you should do various interval distances. Just plug in the race distance you're training for and hit "calculate" and it will break down the training times for a zillion different distances. For me the times are a little fast, so remember that you may need to work up to the times they recommend. Any variety of interval distances in a workout will do. I like to mix it up.

Yasso 800s—Created by Bart Yasso, the race services manger at Runner's World—are great for marathon training and are directly tied to your marathon goal time. If you want to do a 3:30 marathon, then you run a series of 800m intervals in 3mins:30seconds. Your recovery intervals in between each 800 is the same amount of time as you did your 800. So basically a 3hr:30min marathoner wannabe will run an 800 interval in 3mins:30secs then do a recovery jog at a much slower pace for 3mins:30secs and then repeat with the another 3:30 800. Note: These are tough!

I like variety, so when I'm training, each week I'll mix it up a little. Here's a typical interval workout schedule I like to use. It covers six weeks, and then I just start over with Workout #1 again. Give it a Try! Workout #6 is a killer!

Workout #1—5x1000m @5K race pace with 2-minute recovery (walk or jog) in between
Workout #2—6x800m @10K race pace with 90-second recovery (walk or jog) in between Workout #3—Three sets: 1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) in between each set
Workout#4—4x1600m @10K race pace with 3-minute recovery (walk or jog) in between
Workout#5—8x800m @10K race pace with 90-second recovery (walk or jog) in between
Workout#6—400m @ 5K race pace (30sec recovery); 800 @ 10K race pace (90-sec recovery); 1200m @10K race pace (2-min recovery); 1600m @10K race pace (3-min recovery); 1200m @10K race pace (2-min recovery); 800 @ 10K race pace (90-sec recovery); 400m @ 5K race pace

2. Hill Work

Uphill running helps you learn to recruit fast-twitch muscle fibers which will help you run at maximum intensity. Learning to recruit these fast-twitch muscles will help you during an endurance run when you need to ramp it up or when you need to pull yourself out of fatigue.

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Downhill running is also great. Thanks to gravity, you naturally run faster going downhill. This is a great way to see what it's like to run at a faster pace and with a faster turn-over. This is hard to experience on flat ground. Just like adding extra miles, your body has to adapt to running faster. Ever blow it out at the end of a race and you feel like you have absolutely no control of your limbs? They're just flying everywhere? That's because you're asking your body to do something it really doesn't know how to do yet. Be careful, though. The decline doesn't have to be steep. A 5-7% decline is more than enough. You don't want to lose your balance and get an injury from rolling down the hill.

3. Faster Turnover

More and more research is showing that a shorter stride with a faster turnover rate is a more efficient way to run. It's less taxing on the body and helps to prevent heel striking which can cause a breaking effect that can actually slow you down (as well as not being very good on your feet, knees or back). So, don't worry so much about your stride length. Instead focus on improving your stride rate. Most elite runners have about 180 strides per minute. Check out your stride rate by going for a run and counting each stride for a minute. (Note: an easy way to do this is to count each time your right foot hits the ground for a minute and then multiple that number by 2.) Don't be shocked if you're nowhere near 180. But, just by focusing on cadence you'll be pleasantly surprised when you recheck your stride rate. I bet you'll see an increase. Don't be surprised if your legs are a little sore after working on a shorter stride. You'll actually kick in some muscles that may not have been recruited as much in your longer stride. Keep at it though. That soreness should subside after a few runs.

4. Tempo Runs

A tempo run is simply a run (usually 4-8 miles) that's run at a faster pace (typically a little slower than your 10K pace). Warm up for a mile, then do 2-6 miles at tempo pace and then do a cool-down mile. For example for a 4-mile run, run 1 easy warm-up mile, 2 miles at tempo pace, and 1 easy cool-down mile. Be sure to start with a shorter distance for your first tempo runs before working your way up to the longer tempo-run distances. Tempo runs are the bridge between those weekly slow runs and your fast-paced race. They help prepare your body physically for the demands of running at race pace as well as help prepare you mentally for the demands of running at a faster pace.

5. Drop 5-10 lbs.

Easier said than done, but dropping 5-10lbs will help increase your speed. Some research shows that it can decrease your race time by 1-2 minutes.

Tune Up With a Tempo!

Intervals at the track are a great way to build speed and long runs are great for increasing endurance. Running fast repeats will definitely help improve your pace even if you're a distance runner, but maintaining a faster pace throughout a half-marathon or a full marathon is another story. So, what is there to help bridge the gap between the interval (speed) and the long run (endurance)?

The bridge you're looking for is a tempo run. The best definition of a tempo run that I've seen is running "comfortably hard." That means you're running faster than your normal pace, but not quite at your race pace. As a veteran marathoner, I've always wondered why the long run was always done at a slow pace. I understood the reasoning of building endurance without increasing the chance of injury, but in the back of my head, I always wondered how my body was all of the sudden on race day going to "kick-it-up-a-notch" and run at race pace. Tempo runs help address that dilemma.

Basically the tempo run does two things. For one, it helps mentally by allowing you to run some longer distances near race pace. This helps build your confidence by bridging that gap between the really fast intervals and your slow long runs. Secondly, it helps train your body to deal with the by-products that come with running faster and longer. Have your muscles ever become fatigued during a marathon race? (Stupid question, huh?) Well, this fatigue (in part) is due to lactate and hydrogen ions that are released into the muscles as a by-product of metabolism. This increases the acidity of your blood which fatigues the muscles. So how does a tempo run help with this?

Well, part of the reason lactate is a problem is that most runners haven't trained their bodies to use the lactate to their advantage. Yep, you heard correctly. Lactate can be a good thing. It can be used as an energy source when your body shuttles it to the liver where it's changed into glycogen (fuel). Problem is that most runners don't push themselves in a long run until the race and at that point, the body doesn't have time to adapt and figure out how to use the lactate to it benefit, so all the runner experiences is fatigue. A tempo run helps to increase your lactate threshold. In other words, you can actually train your body to push that threshold helping your body learn how to use those by-products to your muscles' benefit which means less acidity of the muscles, which translates to less fatigue. Basically, that's a lot of scientific garblety-gook for...throwing in some longer faster runs will help you be a more efficient runner on race day.

If you're training for a 5K, adding a weekly tempo run of 2-3 miles will do the trick. If you're running a 10K, add 4-6 mile tempo run during your peak training weeks. Running a half marathon? Do a 6-8-mile tempo run during your peak weeks. Marathon? Throw in an 8-10-mile tempo run during your peak weeks.

The FIRST marathon training plan actually varies the pace a little during its tempo runs. It incorporates four different levels of tempo runs—marathon pace, short, mid, and long. The marathon pace tempo run is exactly what you think; running at marathon pace. The short tempo is run at about 15 seconds slower than 5K race pace. The mid-tempo is run at a pace approximately 30 seconds slower than 5K race pace and the long is run about 45 seconds slower than 5K race pace.

Also, keep in mind that you should begin a tempo run with a 1- to 2-mile easy warm-up that leads right into your tempo pace and distance. Some plans have you also slow down the last mile as a cool-down. So, a 4-mile tempo run may actually be 6 miles total running—1mile warm-up, 4-miles at tempo pace, 1-mile cool-down.

Take a look at the video clip below from American long-distance runner, Ryan Hall, as he explains the importance of the tempo run.