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By Janda Ricci-Munn, April 6, 2011 10:00 am

A common belief amongst competitive distance runners is that in order to increase one’s fitness, one must run … a lot.  Although I will be the first in line to advocate the fact that success in distance running requires a steadfast commitment to a long-term, rigorous training progression, I will also caution that obsessing first and foremost about the number of miles run during a given week can also present its fair share of pitfalls. Unfortunately, many runners make the mistake of correlating weekly mileage to the effectiveness of their training program. The thinking goes something like this: “If I run 80 miles per week instead of 40, my fitness will increase twice as fast, and I’ll be much faster and stronger come summer.” Let me explain why this thinking, although admirable, is flawed.

Know What Your Training For
A successful training program is one that prepares an athlete to perform in a very specific manner at a specific event/course, under specific weather conditions. For instance, training for nothing but cool weather, 5k events that all occur on relatively flat, fast courses will leave you severely undertrained for a marathon that takes place on a hilly course and features hot and humid weather conditions. Intelligent training design begins with asking yourself the following question:  “What am I training for?” Once you know the answer, you begin planning  your course of action.

Plat Specific Training Phases
The next step to intelligent training design is to plot the specific training phases that you will progress through as you build towards your key, or series of key events. Despite what some experts may claim, there are a number of training approaches that one can employ when training for a given event, the most effective of which will best meet the individual athlete’s needs. For instance, some athletes may choose to sprinkle a little more intensity into their routine during the early stages of their progression while keeping their total training volume relatively conservative. Doing so may provide slower or newer athletes with an opportunity to hone their speed while also building the necessary endurance base that will carry them throughout the remainder of their event specific build up. Another group of well trained,  naturally gifted athletes who already possess a high degree of top end fitness/speed may choose to forgo higher training intensity altogether in favor of a much higher volume approach during their base phase preparation.  Although proponents of either approach may vigorously argue the merits of employing one routine or the other, I’ve been around long enough to confidently say that there is more than one way to induce the high degree of event specific fitness that one must attain by the time the big competition rolls around.

This brings us back to our initial discussion on the prioritization of weekly training volume. The number of miles that an athlete runs during a particular training week or block is completely arbitrary and, during the pre and competitive training cycles in particular, nearly meaningless in terms of how the athlete’s degree of event specific fitness is going to be affected. Give me two athletes of equal ability who are training for a local 5k and allow one to run nothing but 70 – 80 miles per week at relatively easy paces while the other employs a more event specific, complex training routine that “only” sees her topping out at 50 miles per week, and I guarantee you that our 50 miler runner will win, by a large margin, on race day.

Know Your Training Saturation Point
With the exception (in some cases) of the base phase training phase, total training volume, at least when measured in terms of miles and/or total hours, should never constitute a priority. A very effective, albeit simple, way to the define the uppermost limit of appropriate training volume is looking at it this way:  The athlete should strive to train as much as possible until their total training volume begins to negatively impact the event specific training sessions that allow for gains in event specific fitness to occur. This training “saturation” point is going to be different for every athlete of course;  many Olympic level athletes may be able to maintain a steady diet of 100+ miles of running per week along with a full load of event specific quality work, while your run of the mill recreational runner may find that 30 miles per week works best.  As a general rule, increasing one’s fitness means increasing one’s capacity to train harder and more often, so for those of you who currently train on the lower side of the training volume perspective, don’t despair:  as you continue to log the key workouts along with those supplemental base miles, your fitness will increase, and who knows … perhaps someday you’ll be able to boast of the fact that you train like an Olympian too!

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By Landice, March 9, 2011 11:06 am

Running on the L8

Whether you refer to yourself a competitive or recreational runner, the fact of the matter is, if you’re investing time and effort into your training program, your end goal is improvement.  As a runner, improvement means being able to run faster than you have before over a given distance and/or performing at a level that you were previously unable to.  Although competitive running events are most often the best proving ground for the hard work that you lay down on a week-to-week basis, self assessment sessions can prove to be equally beneficial and are an integral means of evaluating the effectiveness of your training program.

There are a wide variety of ways to assess your body’s response to a given training progression. One of my staple, albeit very simplistic and unscientific, assessment sessions while competing as a long course triathlete, involved my favorite Sunday long run route:  A 25k (15.5 mile) run over undulating terrain.  I’d know that I was coming into “good form” when I could complete the course while running within 10% of my race day goal paces without having to push too hard to do so.  There are a variety of very controlled and precise tests that one can pay for to assess improvement as well; VO₂ max and lactate testing sessions are 2 options that come to mind.  These tests are typically executed within the confines of a laboratory setting and provide a plethora of data for the testing subject.  Unfortunately, they also come with a price tag and can be hard to access in some parts of the country.

A simple, yet very effective means of assessing your aerobic fitness on a month to month basis is by employing the “T20” test.  This test can be carried out on a flat section of road, the track or even the treadmill.  You’ll want to make sure that you’ve kept your training fairly light for the 3 – 4 days preceding the test to ensure that your system is well rested and ready to perform up to its full capacity.

The testing session involves 3 segments:

1. The warm up segment.  Approach this the same way that you would a normal track or treadmill based workout.  See my prior training tips if you are unfamiliar with proper warm up protocol.
2. The testing segment.
3. The cool down segment. Once again, employ the same cool down protocol you would upon completion of a normal track or treadmill based workout.

Equipment: You will need a heart rate monitor and stop watch.

Course & Conditions: You should strive to execute the testing session on the same course and  under similar conditions every time you employ it as air temperature, humidity levels, wind, course gradients, etc. will all have an effect on your ability to maintain a specific pace at a given heart rate/oxygen consumption rate.

Unlike a race, there is no need to run at maximal effort during the testing segment.  Upon conclusion of the warm up routine, the athlete will run for 20 minutes continuously (hence the term “T20”).  The athlete should use the first 10 minutes of the testing segment to gradually build to 85% of maximal heart rate.  In order to do so, he or she will need to gradually increase pace along the way.  If you choose to run on the track or treadmill, a safe pacing strategy would be to start off at your estimated marathon race pace and to then build by 3 – 5 seconds per mile every quarter mile/400 meters until heart rate finally reaches 85% of maximum.  Once you have attained said heart rate, maintain your pace through the end of the 20 minute segment.  Although allowing your heart rate to drift a couple of beats above 85% is just fine, try to limit it to no more than that.  Reduce pace if need-be in order to maintain the goal heart rate along the way.

Upon completion of your cool down, note the amount of distance that you traveled during the second 10 minute segment of the 20 minute run.  Denote this distance, along with the corresponding heart rate, in your training journal.  You would be wise to also denote the environmental conditions that you faced when executing the test and your degree of fatigue leading into the test (i.e. how you felt during your warm up, and during the hours preceding the testing session).

As previously mentioned, for the distance runner, one of the main objectives of one’s training program is to increase the speed at which one can run for sustained periods of time; a key ingredient in your ability to do just that is to increase your running economy.  Simply put, running economy is a measurement of the amount of oxygen your body consumes at a given speed.  Oxygen consumption rates can be correlated very closely to heart rates, as it is the blood that transfers O₂ to the working muscles; as the athlete begins to push harder, the muscles demand for O₂ increases and blood must be pumped to the musculature at a faster rate in order to deliver it.

The T20 test is a very simple and effective means of tracking your body’s response to the training load.  If your training program is an effective one, you should note an increase in pace at the same heart rate every time you execute the T20 test.  My recommendation would be to test every 6 – 8 weeks, but testing every 4^th week is also okay as long as you are not unrealistic in your expectations when it comes to self improvement (for a well trained endurance athlete, an increase of even 1 – 2% in pace per month would be considered outstanding).  If you find that your T20 pace fails to improve after 6 – 8 weeks of solid training, it’s time to re-examine your training program and identify where it’s falling short; this is where a good coach can help of course!

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By Janda Ricci-Munn, February 11, 2011 3:37 pm

As a life-long resident of New England, I’ve seen my fair share of “bad” winters over the years.  However, as any endurance athlete worth their salt will attest, poor weather conditions are not an excuse to skip out on valuable training time.  Sure, shuffling training sessions around a bit or opting to cross train indoors when conditions are especially brutal are both perfectly viable options from time to time; but, the fact of the matter is that if you want to improve, you’ve got to be willing to do the work, no matter what the weather throws at you.   That being said, I’ll also be the first to admit that training in 10 degree weather, when the wind is howling, the roads are caked in snow and ice, and you’ve lost all feeling in your hands and toes, is not all that much fun.  I’ve returned from many an “arctic” ride or run wet, cold and miserable wondering why in the world I voluntarily do this to myself?!

The fact of the matter is that training can be, and is, more often than not, a monotonous, lonely, unpleasant affair.  Although persevering the multitude of challenges we face as endurance athletes is ultimately what keeps us coming back for more, it’s completely normal to experience a pronounced drop in motivation from time to time, especially when you are far removed from the competitive season and the winter is doing it’s very best to beat you into submission!   So… if the winter doldrums have you up against the ropes and ready to throw in the towel, don’t despair.  You are not alone and you can take the following actions to get your head, and training, back on track!

Step 1:  Remind yourself what you are training for!

As a professional coach, my first objective when working with an athlete is to establish what exactly they are training for.  Once the athlete and I have established the competitive event calendar, we work backwards from our last planned event in order to define training phase progressions, and the specific forms of training that must occur during each segment of the year.   By defining your season’s competitive objectives well in advance, you are providing yourself with a clear understanding of what you are training for and why you will choose to train, even in poor weather conditions, when you’re lacking motivation, or when sacrifices must be made (i.e. skipping that late night party in order to get a full night of sleep).

Step 2:  Plan your training progression.

Although there is no need to define the exact workouts that you’ll be executing 2 or 3 months down the road, a basic annual training outline that sums up the distinct training phases you’ll progress through over the course of the year, is a great way to remind yourself as to why the training you’re currently engaged in is so important.  Keep in mind that an effective training progression is one that features a progressive training approach.  Generally speaking, each training “cycle” is supported by, and builds upon, the training that occurred during the prior training cycle.  As the athlete progresses throughout the year, training focus gradually shifts from “base” or “foundation” oriented training to highly race specific, or “specialized” training that prepares the athlete’s body for the exact physiological and psychological stressors they’ll be facing on race day; what you’re able to do 5 or 6 months from now, in large part is determined by the training you chalk up right now!  Reminding yourself of this fact can go a long way in getting your butt out the door no matter what the weather may be!

Step 3:  Keep the competitive juices flowing

Although your peak competitive season may still be months away, jumping into a low key winter road race, indoor track meet or even some random form of alternate competition (i.e. cross country skiing, winter triathlon, etc.) can help to rekindle the competitive spirit and provide you with that adrenaline filled jolt of excitement that leaves you both motivated to train and hungry for future competition.  Treat these early season events as nothing more than glorified training sessions; take the pressure off, dig deep and have fun reconnecting with the competitive aspect of endurance athletics!

These three easy steps have most certainly helped to keep me going over the years.  Remember: No one ever said that training to realize your athletic potential would be easy; the sooner that you embrace this fact, along with the fact that it is completely normal to experience the waxing and waning of motivation that we all must deal with from time to time, the sooner you’ll be able to start taking the creative action that’ll put you back on track with your training program.  Get at it!

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By Janda Ricci-Munn, January 28, 2011 4:33 pm

Running on the L8

As a longtime endurance athlete and coach, I’ve always been fascinated by the art and science of training; so much so that many of my training tips can at times leave the reader thinking:  “That’s great, but I still don’t know how to design an effective training plan!” So… In an effort to bridge the gap between the theoretical side of training prescription and the realities of what real world running actually entails, I will begin offering a sample training session every other post in an attempt to provide my readers with a better understanding of the various forms of training they can employ in order to develop the specific physiological attributes I so often write about here on the Landice blog.

The following training session is what I refer to as an “introductory” or “primer” session.  This type of workout paves the way for the more intensive training that lies ahead, but still provides the runner with ample challenge and an adequate degree of training stress that will go a long way in boosting his or her degree of aerobic fitness.  Please note that this type of work is only recommended for experienced, well trained runners who possess both the necessary aerobic foundation or “base” and the proper clearance to commence such training from their medical doctor.  If you’re new to running, see one of my earliest training tips for ideas on how you can bring your baseline endurance up to par and prepare for the more advanced training sessions that I’ll be presenting here in the weeks to come.

You’ll also note that I have listed a set of training zones at the bottom of this page; use these zones as a reference to aid in your understanding of what would constitute proper pacing when approaching the given workouts.  Although I am not a big fan of heart rate based pacing (see the following article for a more in-depth explanation as to why this is the case), I’ve also included “HR” based zones as well for those of you who rely more upon heart rate than pace when approaching your training.

So, without further ado, here’s this week’s training session; it’s a mixed bag of “sub threshold” interval training that, along with proper training practices during the rest of the week, will help to boost the strength of your aerobic engine while also prepping the body for the more intensive training that lies ahead in the months to come.

Treadmill: Descending Interval Session

50 minutes Total

Warm Up:

• Minutes 1 – 10 = Gradually build from Extensive → Intensive zone by increasing speed by .2 mph every other minute.
• Minutes 10 – 15 = GRADUALLY build to Steady State/low end tempo zone by minute 15 by increasing speed by .2 mph every minute.
• Minutes 15 – 18 = GRADUALLY build to high end tempo effort by minute 17 and maintain through minute 18 by increasing speed by .2 – .3 mph every minute.
• Minutes 18 – 20 = Walk

Main Set:

10 minutes @ low – mid range of Steady State zone.

• 4 minute walk/slow jog

6 minutes, gradually building from low end of Steady State zone → low end of tempo zone by minute 4.  Maintain pace through minute 6.

• 3 min. walk/slow jog

2 x 2 minutes @ mid range of tempo zone.

• 1.5 minute walk/slow jog between intervals

Post set – Min. 50 = Cool down jog.

*Follow with 2 – 3 minutes of easy walking.

Post session = Hydrate & stretch followed by eating.  (see some of my “post training” training tips here in the Landice blog archives for additional information on how to stretch and  what to drink/eat once you have completed your workout!)

Training Zones: (Run Specific)

Regenerative:  Super easy/walk in the park effort.  Usually corresponds to <70% of Max Heart Rate.

Extensive:  Easy “base line” aerobic effort.  Usually corresponds to 70 – 75 % of Max Heart rate.  Comfortable effort that you could easily maintain all day.

Intensive:  Elevated/honest aerobic effort.  Usually corresponds to 75 – 80% of Max heart rate.

Steady State:  Concentrated aerobic effort.  90 minute (fast end) – 2.5 hour (low end) race pace. Usually corresponds to 80 – 85% of Max. HR but can be higher in well trained athletes.

Tempo: 45 (fast end) – 90 minute (low end) race pace.  Uncomfortable.  Requires a high degree of concentration.  Corresponds to 85 – 90+ % of max HR in well trained athletes.

VO2max:  By percentage/Perceived level of exertion:

• 90%:  Max effort you could maintain for up to 45 minutes.  HR zone:  88 – 92% of max HR.
• 92%:  Max effort you could maintain for up to 35 minutes.  HR zone:  90 – 94% of max HR.
• 94%:  Max effort you could maintain for up to 25 minutes   HR zone:  92 – 96% of max HR.
• 96%:  Max effort you could maintain for up to 17 minutes.  HR zone:  94 – 98% of max HR.
• 98%:  Max effort you could maintain for up to 10 minutes.  HR zone:  98 – 100% of max HR.
• 100%:  Think max effort you could maintain for up to 6 minutes.  HR zone:  Up to 100% of max HR.

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By Landice, November 23, 2010 1:32 pm

by Janda Ricci-Munn

My latest series of training tips have thoroughly examined the use of metabolic testing and analysis and its application for the endurance athlete.  In today’s training tip, I’ll provide a real world example of how said testing can help to differentiate the respective training approaches that two athletes might have to take despite training for the same event:  The Marathon.  In addition to shedding light on the merits of “ME” testing, I hope that this training tip also serves as a reminder as to just how important the practice of “individualizing” your training program is, and how cluing into your body’s unique set of needs when approaching training can make the difference between subpar performance and a new PR!

Our Case Study

Event:  The Marathon (26.2 miles)

Course & Conditions:  Gently rolling, light winds and temperatures between 55 – 60 degree F.

Participants:

• Athlete 1:  155 lb. Male.  Current 5k & 10k PRs (roads) of 17:20 and 36:23 respectively.  Projected marathon time (based on 10k PR):  2:50:30
• Athlete 2:  150 lb. Male.  Current 5k & 10K PRs (roads) of 17:00 and 35:50 respectively.  Projected marathon time (based on 10k PR):  2:48:30

Metabolic Testing Protocol:  Both athletes will be subjected to a progressive step test that measures oxygen consumption and carbon dioxide exhalation at various paces.  Gas exchange will be analyzed to determine the amount of free fatty acid and glycogen the body is “burning” during each step of the test.  Step testing will commence at 7:30/mile pace.  Speed will be increased by 15 seconds/mile every 4 minutes until the athletes reach their estimated maximal lactate steady state pace (roughly 10 mile race pace). Continue reading 'Metabolic Testing: Real World Example and Case Study'»

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By Landice, July 7, 2010 10:00 am

Dave Smith

Last week we talked about how injuries, as awful of a truth it is, are simply part of endurance sports.  As I mentioned in the last blog, it is very important to figure out what caused your injury. Most injuries can be avoided, especially the ones caused from overuse. One of the best ways to ensure you’re not getting an injury like this is to get a coach who can help you design a proper training plan that meets your specific needs.

Even if you take as many precautionary steps as you can to not get injured, sometimes it just happens and there isn’t a whole lot you can do. When an injury occurs that requires complete down time you need to do just that…REST. Most endurance athletes are overtrained anyways so taking a week or two completely off is not going to make you lose all of your fitness. During that time, even though you may not be doing much physical activity, it would wise to create a small team of individuals that you trust to help you get back to 100%. This way, when you are ready to do something again you know your game plan. Continue reading 'How to Enhance Recovery from an Injury'»

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By Landice, February 16, 2010 8:50 am

At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Stay tuned for more running tips from Janda!

Last week’s training tip dove into the issue of hydration and provided you with a few simple ideas as to how you can approximate your individualized sweat rate and hydration needs when exercising under specific weather conditions.  This week, we’ll take a closer look at the issue of dehydration and its impact on athletic performance and health and also talk about the role that electrolytes play in hydration and athletic performance. Continue reading 'Dehydration & Electrolyte Replenishment'»

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By Landice, February 4, 2010 10:00 am

At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Come back next week for another edition of Beginning Running Tips from Janda!

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By Landice, February 2, 2010 10:00 am

Landice L7 Series Treadmill

For instance, if I determine that my athlete has a power output of 300 watts at functional threshold (also commonly referred to as “lactate threshold” or the effort that a runner or cyclist could sustain for about 1 hour), and the day’s workout is calling for a set of 4 x 10 minutes at 2 – 3% above “FT” power, the athlete can clearly and effectively dial in their effort from the first few pedal strokes and focus on one thing and one thing alone: Attaining and sustaining their goal power output. Being able to train with a high degree of precision in turn increases the overall effectiveness of the workout and leads to bigger and better training results. Continue reading 'Precision Pacing'»

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By Landice, January 21, 2010 10:00 am

At Landice, we want to help you be the best YOU you can be. We’ve enlisted the help of Janda Ricci-Munn, accomplished triathlete and coach. Together, we want to offer you practical training tips to help you reach your own fitness goals. Let us journey with you. Leave us comments and updates. Tell us how you’re doing. Let us know when you’re training for a race so we can cheer you on. Let’s get moving!