Felix On The Run

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Tag: marathon

Workout Of The Day: 400m Repeats “of Death” — February 28, 2020
modesto junior college track

Workout Of The Day: 400m Repeats “of Death”

/Felix on the Run/3 Comments

**The “of death” is what my fiancé refers to them by. She does not enjoy them**

If you are a serious runner and have trained for any event from 800m all the way up to half marathons or even marathons, there is a chance you have done some form of 400m repeats. There is no way around the fact that 400m or quarter mile repeats are effective at making you a better and faster runner. But damn do they hurt like a mo fo! A typical 400m workout consists of running at a pace near 5k race pace, with minimal rest between reps and can range in volume of 2 miles, up to 5 miles. This is not a workout for the faint of heart. But it is quite possibly, at lest in my own opinion, one the most effective workouts you can do to improve fitness at any given goal race distance.

Who Should Run 400m Repeats?

Short answer: everyone! Anyone can benefit from doing this workout. But some need it more than others and some will need to perform this workout more frequently than others. Those who will benefit the most form these workouts are those whose goal race is anywhere between 3k-10k. Due to the fact that when performing 400m Repeats, you want to run them at a pace that is between 3k to 5k race pace. This is an intensity commonly called VO2max. Training at this given pace shows great benefits at improving overall race performance at those distances. And those racing between 3k-10k will benefit from these paces because it allows them to practice race pace without having to go out and race a 5k or 10k every week. Plus, by doing it with rest in-between each repeat, it allows for the athlete to achieve more volume. But any athlete who wishes to improve their overall fitness will benefit from this workout.

How To Run 400m Repeats

First you need to determine what your goal race time is and what your current fitness level is. To determine your current fitness you can run a time trial, 1 mile to 5k will do and you can plug that into any online calculator such as VDOT. This will give you estimated training paces. Using those numbers you can determine what paces to hit during these workouts.

Another factor to keep in mind is your training age (how many years have you been training for). If you are a newer runner you will want to keep with a lower volume workout and maybe slightly more rest until you understand how to pace yourself and deal with the inevitable fatigues and discomfort that comes from this workout. If you have been training for some time an feel that you can handle some tougher workouts, try to get the volume up and rest down.

The goal of this workout is to spend time at VO2max. But because this is such a challenging pace you will need some rest to be able to complete the workout. You also do not want to have too much recovery because you want to keep the heart rate up, keeping you in that VO2max range.

Someone who is new to these types of workout should stick to about 6-12 x 400m with slightly less recovery (ex: 1:30 for the 400m rep with about 1:15 – 1:30 rest). A well trained athlete can get up to 16 – 20 x 400m with less recovery (1:10 for the 400m rep with :45 – 1:00 rest).

Let’s say you are a 16:00 5k runner. Your goal pace for the race will be about 5:09/mile (1:16-1:17/400m).

Example Workout:

16 x 400m at 1:16 with 1:00 jog recovery

Summary

If you want to be a stronger and faster runner, 400m might be something you add to your weekly routine. This should only be performed once every week at most. If you have a 5k race over the weekend, that race will take the place of the workout. Start slow, don’t do too many reps your first time trying this workout. This is a challenging workout and even seasoned veterans end up on the ground gasping for air afterwards, so don’t try to prove anything. This will build up your physical strength as well as your mental strength!

Hope you enjoy this workout and continue to make progress on your running journey.

If you have any questions about this workout and how to implement it into your training program, feel free to message me. I am accepting athletes currently so if you would like to have a customized plan where the guess work is taken out of it I will be happy to work with you!

Enjoy

 

 

Workout of the Day: VO2max — January 15, 2020

Workout of the Day: VO2max

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Workout of the Day: VO2max Workouts

Want to know the secret to running a faster 5k? Incorporating VO2max workouts into your running schedule is a great way to improve your running economy, build mental toughness and get a PR!!!

What is VO2max?

An intensity of running that is associated with your maximum oxygen uptake capacity.

  • How efficient your body is at transporting and utilizing oxygen to working muscles to use as energy.

What are the benefits of doing a VO2max Workout?

  • Increases your bodies efficiency in using oxygen to fuel muscles; meaning, you can run faster and longer before crapping out.
  • A great way to get familiar with race pace, if goal race is between 3k and 5k.
  •  Great for mental toughness and lactic acid buffering.
    • Lactic acid buffering can be seen as you being able to desensitize yourself to the negative effects of muscle fatigue

What pace or effort level should VO2max Workouts be done at?

  • Defined as a pace between your PR 3k-5k Race pace
  • If training with Heart Rate, look to achieve around 95% of Max Heart Rate.

When and how often should you do a VO2max Workout?

VO2max workouts are very demanding and should not be attempted unless you have a solid mileage base under your legs. These kinds of workouts should be introduced around half way through your training season and sustained for the remainder of it until you begin to taper for a big race.

Because this type of workout is so demanding, you should perform a V02max workout only once per week; a 3k-5k race would take the place of the workout if racing during the week.

Different types/way to do a VO2max Workout.

    • Typical workouts include
      • Intervals lasting between 3-5 minutes
      • 800m-1200m Repeats at 3k-5k race pace with minimal rest (1:00 to 2:30)to maintain heart rate and time at VO2max
      • Can be shorter with minimal rest to break up the work load (400m repeats with 1:00 rest)

Example workout for beginners, intermediate and advanced runners.

Beginners: 8 x 400ms with 1:30 Rest; 4 x 800m with 2:30 – 3:00 Rest

Intermediate: 12 – 16 x 400m with 1:00 Rest; 6 – 8 x 800m with 2:30 Rest; 5 – 6 x 1k with 3:00 Rest

Advanced: 20 x 400m with 1:00 Rest; 10 x 800m with 2:00 Rest; 8 x 1k with 2:30 – 3:00 Rest; 4 – 5 x 1 Mile with 4:00 Rest

Final Thoughts

VO2max workouts are a great way to boost your fitness and lower your PR. Make sure you have a solid base of mileage before adding them to your schedule and perform them no more than once per week. They are going to be physically and mentally challenging, but that is what will make you a better runner. Be sure to get plenty of rest before hand and also make sure nutrition and hydration are taken care of both before and after the workout.

Good luck and have fun!

How to warm up and cool down — November 13, 2019

How to warm up and cool down

/Felix on the Run/1 Comment

PostrunStretching

It’s race day, or maybe it’s a big workout day for you and you want to make sure you can give it all you got! Well, in order to do your best, you need to make sure you are prepared to do your best. Today we discuss how to properly warm up and cool down before and after any big effort.

If you don’t already have a proper warm up and cool down routine, you should. Not only will a proper warm up prepare you to smash your next race or workout, but a proper cool down can also allow your body to start the recovery process so you can reap the benefits of all your hard work!

Warm Up

So let’s assume you did all the proper training, ate well, got plenty of sleep and now it’s the day, time to put in some work! There are a million ways to the same end. Finding the right warm up routine will ensure you can perform to your full potential.

Some people like a quick 3-5 minute jog with some light static stretching and they feel ready to go. Some people need a good 15-20 minutes with a grocery list of stretches before they feel ready to toe the line. I will be providing my warm up routine before any workout or race.

The key is consistency. Never switch things up on the day of an important race. You need to be as efficient and streamlined as possible. You don’t want to have to think about anything rather than the performance. Having a consistent warm up routine that you know works for you can help eliminate some of the nerves you may feel. So here’s my routine.

I start off with an easy 10-15 minute  jog (or about 2 miles). Afterwards I follow up with some dynamic stretching. I finish up with 3-4 10 second strides.

Example of dynamic stretches:

  • High Knees
  • Butt Kickers
  • Drum Majors
  • High Knee Skips
  • Side Shuffles with Sun Salutations
  • Backwards Strides and Quick Feet
  • Frankenstein Kicks
  • Knee to Chest Pulls
  • Leg Swings (Front and Back;Side to Side)

I choose to do dynamic stretches because I’m firing up the muscles I want to be activated and ready to go when the time calls. Static Stretching will cause the muscles to relax when I want them to still have a little bit of snappiness in them. I usually start my warm up about 40 minutes before my workouts and races to allow ample time to get through everything, lace up, and use the little boys room one last time.

Cool Down

PHEW!!! Now that all that hard work is over with, it’s time to get those muscles recovered so that you can reap those benefits and make sure your body can continue on with its normal training tomorrow. How do you do that? By having a proper cool down, you allow yourself to flush out all the lactic acid from pushing them to their limits and promotes healing of your muscles by pumping new oxygenated blood to them. This is my cool down routine; nothing fancy, keep it simple.

I jog very easy, and I mean EASY, for another 10-15 minuets or up to 2 miles. This allows your calves, hamstrings and quads to gently push out all the lactic acid build up and allow new oxygenated blood to them, which is what helps heal those broken down muscles. Too long and fast of a cool down will cause more harm than good, so keep it short and slow.

Afterwards I finish up with some static stretching. As I mentioned earlier, static stretches help to relax the muscles. Now that we’re done with our training session, we need our muscles to loosen up and relax. Otherwise you’ll find yourself stuck on the couch or gently lowering yourself down onto the toilet after eating your post workout pancakes…or is that just me?

Example of Static Stretches:

  • Flamingo (Quad) Stretches
  • Toe Touches (Hamstrings)
  • Hip Flexor Stretch (Holding a Lunge position)
  • Calf Stretch
  • Soleus Stretch
  • Butterfly Stretch
  • Glute Stretch
  • Trunk Rotations (Low Back) Stretch

Summary

Having a proper warm up and cool down routine will allow you to perform at your best and promote recovery afterwards. Never try anything new the day before a big race. Practice what works for you on workouts to fine tune your own routine. Depending on your goal weekly mileage and any physical limitations your mileage and choice of stretches may very, so make it your own.

If you have any questions or comments, please list them below. And continue to follow for more info on training and what it takes to become a better and stronger runner!

Until next time.

Recovery IS Training — October 30, 2019

Recovery IS Training

/Felix on the Run/2 Comments

 

rest break on the track

Let’s talk about recovery! Now, I know that this can be a touchy subject for some. I mean, why would anyone want to take time off or ease off of their training when it’s going so well?! What’s the point of recovery? What if I lose fitness because I recover too much?

First off, it’s ok to take some time to slow things down and let your body recover. Especially if you train 5-7 days a week for months on end. You have to remember that recovery IS part of training. It should be planned and scheduled just like any workout you do during your training. Whether it’s taking planned recovery days between hard training sessions, or taking time off completely once you’ve completed your goal race or your “season” is over.

Hopefully todays post gives you some peace of mind and promotes a healthier outlook on recovery.

Now, let’s dive in!

What is recovery?

Recovery is anytime you decrease your training load and/or intensity to promote muscle and other soft tissue recovery. When you train, you stress the muscles, joints and tendons in your body. After an intense workout your body is quite a bit broken down, so it needs a couple days to rebuild. During this time your muscles compensate by becoming stronger so the next time that workout is attempted it can handle it a bit better. Recovery doesn’t necessarily mean you need to stop training all together; just take it easy to let your body catch up.

What are the benefits to recovery?

Number one, you allow your body to rebuild. When you do hard training session your muscles get pretty beat up. Some easy training sessions for the next 2 – 3 days after allows your muscles to heal and get stronger.

Secondly, It’s to help prevent mental fatigue aka Burning out. When all you do is train train train, and never take time to slow things down, you become burnt out. You start to lose motivation because your body is always tired, muscles are always aching, your paces are slowing down and you are just no longer enjoying yourself.

Lastly, recovery helps reduce the likelihood of getting injured. Sometimes when you push too hard and don’t take the necessary steps to recover, you leave yourself susceptible to injuries.

What are the consequences of skimping on recovery?

Not scheduling recovery days between hard efforts or training hard 365 days a year can cause your performance to suffer. You may get injured, become burnt out and never reach your potential. When you train too hard too often you weaken your immune system as well, meaning you get sick more often, thus loose out on training.

How to recover.

This part might be easier said than done for some. But the reality is, you need recovery.

Here are a couple ways to include recovery into your training;

  1. Plan recovery days after a hard workout or race. The 2-3 days after a race or workout lower the intensity and/or volume of your training.
  2. If you spent 4-5 months training for a goal race, once you have completed that race, take 1-2 weeks off of no training. This is great for a mental reset so that you come back into training with a hunger to get back into it, and it allows your body to heal all the aches and pains that you training through.
  3. If you are having trouble planning recovery days and need more help, get in touch with a coach that can help guide you. I have Coached Cross Country and Track and Field at the High School and Collegiate level, and one thing I know for sure is that many athletes take recovery for granted and tend to over do thing.

Summary

Take some time to slow thing down and relax. If you plan accordingly, your body will recover better, you will get stronger and faster, and you will enjoy training.

If you have any questions about Recovery or want to know more about having a Personal Running Coach, message me or leave me comment below. Enjoy your training, and don’t forget to recover after!

Workout of the Day: Threshold/Tempo Runs — October 16, 2019
workout of the day blue track background

Workout of the Day: Threshold/Tempo Runs

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Workout of the Day: Tempo/Threshold Runs

Want to increase your running performance and overall endurance? Want to run faster and longer? Try adding some threshold/tempo runs into your weekly mileage!

What is a Tempo/threshold Run?

Tempo in terms of running can be defined as the rate, speed/pace; in this case, running speed/pace.

Threshold, or more specific, Lactate Threshold, refers to the intensity of exercise (running) where there is an increase in blood lactate levels.

At the point of Lactate Threshold, that’s when you begin to feel what runners call “The Burn”. The burning sensation and extreme fatigue after a really intense run is a result of an accumulation of Hydrogen Protons. Increased levels of Hydrogen Protons causes muscle contractions and extreme fatigue.

What are the benefits of doing a tempo/threshold run?

Studies have shown that Lactate Threshold is a consistent predictor of performance in endurance based activities such as running. Studies have also shown connections between endurance performance and training at the Lactate Threshold.

Training programs that work on increasing weekly mileage, threshold training and faster paced interval training have huge effects on Lactate Threshold improvement.

So training your Lactate Threshold can improve your endurance and increase the duration of time you can maintain a specific running pace.

What pace or effort level should tempo/threshold runs be done at?

Studies have shown the Lactate Threshold occurs around 80-90% of Max Heart Rate in highly training individuals and at around 50-60% in untrained individuals. If you have raced a 5k recently, a good estimate is to take your average pace during your best 5k race, and add 20-30 seconds per mile. Example: 5k time: 20:00 (6:26/mile). That would translate to 6:46-6:56/mile on your Tempo Runs.

An easy way to think of the effort level to perform Lactate/Tempo workouts is it should feel “comfortably hard,” meaning you definitely are working hard, but the pace is manageable for a long period of time (roughly 20-30 mins). You look forward to the workout ending, but you can maintain that effort level for a while.

When and how often should you do a tempo/threshold run?

Threshold/Tempo workouts can be done once a week or up to twice a week with a couple days of easy recovery runs between. You should also firstly work on increasing your daily mileage and weekly long runs gradually before taking on more intense paces and workouts.

If you are training for a big race or are a High School or College athlete, I recommend adding or working up to Threshold/Tempos runs around your 3rd to 4th phase of training.

Phase 1 is typically base building.(Increasing daily mileage and long runs)

Phase 2 is where you might start adding some short speed paced activities such as strides after easy runs and low volume speed sessions and strength work such as hills and long intervals.

Phase 3 is where you will typically begin your racing season

Phase 4 is right around late season/Championship season

Different types/way to do a tempo/threshold run

Examples of different way you can approach Threshold training;

  1. Steady Tempo: a continuous run at threshold pace/effort
  2. Cruise Intervals: repetitions of shorter durations at threshold lace with little rest between reps

Example workout for beginners, intermediate and advanced runners

    1. Beginner:
      • 15-20 minutes @ Threshold Pace
      • 2 minutes @ Threshold Pace with 1 minute jog rest; Repeat 5-10 times
    2. Intermediate: 
      • 20-25 minutes @ Threshold Pace
      • 5 minutes @ Threshold Pace with 1 minute rest; Repeat 5-8 times
      • 3-4 x 1 mile repeats with 1-2 minute rest
    3. Advanced: 
      • 20-30 minutes @ Threshold Pace
      • 4-6 x 1 mile repeats with 1-2 minute rest

**Always start and end with an easy 10-20 easy jog and some dynamic stretches and strides**

You can mix and match how you see fit or what you feel you most benefit from. If you have a mid week race or want to make sure you have ample rest before a race and wish to maintain some speed work, I tend to incorporate some short speed reps after Tempo runs such as 4-6x 150m or 200m.

My Favorite Workouts:

  1. 4 Mile Tempo run + 4x200m Repeats with 5 minute recovery after the Tempo run and 2-3 minutes between each 200m rep
  2. 4-6x 1 Mile @ Threshold Pace 1 minute easy jog between

Final Thoughts

If you feel the need to increase your endurance performance, look no further than the trusted Threshold/Tempo runs. Make it your own and see what works for you! 

Comment or message me for more info on the topic or for any future topics!