Author Archives: Coach Meredith

Marathon Training: Base Building

Marathon training has a lot of moving parts. Running, stretching, strength training, fueling, recovering, balancing training with family and work. That’s why it also has seasons. It’s impossible to train everything all at once. So, just like football or competitive swimming, there is an a preseason, an in-season, a post season and an off-season. Base building is that preseason.

base buliding

Preseason is typically six to eight weeks. It begins with gradually increasing weekly miles towards a target determined by your training plan or coach. It consists of easy miles that prepare your body for harder workouts to come.

Base building miles prepare your body for the long haul of a marathon by teaching it lots of things. One big one is motor programming. Muscles learn what order to contract in, how many fibers to contract and how much oxygen and blood that takes. Once our body knows how to run, we need to stress it with more stimulus to see change or improvement. That’s where the build of base phase comes in.

As we push our bodies to run more miles, become more efficient and develop fitness, our stroke volume can increase. Improved stroke volume means more blood is ejected from the heart with each beat and therefore carries more oxygen to hard working muscles. This ties into an improvement in VO2 max, or the maximum amount of oxygen your body can process in one minute. The higher VO2 goes, the better off you are. Other benefits include higher mitochrondrial density. Base building also teaches your body to use fat as fuel and makes you an overall more efficient runner.

While you shouldn’t be doing any very intense or very long workouts during this preseason, it is the perfect time to throw in fartleks, hill work and some shorter tempo runs once a week to break up the miles. It is also a good time to strength train, cross-train and have fun.

Although base building should be fun and seems simple, it is an invaluable part of marathon training. Skipping it can be dangerous. Running hard frequently right out of the gate might give you a confidence boost, but it also looks for trouble. Diving into race pace, long tempo and speed workouts before your body is ready asks for burnout, frustration and potential injury.

Coach Meredith

Workout of the Month: Flexible Fartlek

The word fartlek is Swedish and means speed play.  That sounds fun!  And these runs or workouts are fun.  That’s the point.  You’re spending time at race or faster than race pace without the suffering of standard speed workouts.  Team ECRP loves having these sessions on their training calendar and here’s why you will, too.fartlek

Fartlek workouts have tons of benefits.  They will help you get faster and improve endurance capacity while getting better at closing the finish of a race.  You’ll also increase your mental toughness and ability to feel your paces.  Heck, it’s even defined as “a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning.”  So what’s the big deal and how do all of those things happen?

Fartlek work is different from a typical steady state long run because, as mentioned above, it includes short sections of faster running.  It’s also different from standard interval work because you continue to run while you’re resting or recovering.  This unstructured-ness means there’s no end to the fun you can have.  These mixed up ons and offs also keep your heart rate higher for the duration of the workout and that means improved fitness.

Option one for building a workout is to use landmarks.  Pick a road with light posts and pick it up for two on, two off.  Change the pattern throughout the session or each time you run that route to continue challenging both your body and mind.  A second option is to run faster when you feel like it and slower when you don’t.  Hills can also provide a good place for increasing and decreasing effort at irregular intervals.  A hilly road with regular light posts is a fartlek paradise.

Fartlek workouts are also useful at any time during a training cycle.  Since they’re so adjustable the intensity is easy to change.  The variability means you can ramp up speeds while decreasing jog time for race prep but reverse that pattern for maintenance or recovery.  To work on closing speed throw in some faster pick ups towards the end of your session.  When you’re in a rut or want to have some fun on a group run, take off for a low pressure, flexible fartlek.

Coach Meredith

Off-Track Speed Work

Speed work is an important part of a solid training plan.  It helps you build strength, cardiovascular capacity and increases both speed and turnover.  So, of course, there’s no better place to do it than on the track, right?  Not always.  Here’s how off-track speed work can make all the difference.off-track speed work

But wait, isn’t that what tracks are for?  Yes, the track is a wonderful place to run fast.  Just don’t do it too often unless you’re going to race there.  The constant left turns can create extra torque on your inside leg, the surface might not be the same as what you’ll find on race day and it can be boring.  By choosing off-track speed work instead, you’ll reap some major physical and mental benefits.

Running hard away from the track’s smooth, steady surface makes muscles work on both sides of your body.  You learn to balance in all directions and deal with the variety a road or trail presents while strengthening your hips, ankles, core and legs.  Conquering race-like conditions during training goes a long way to helping you succeed after toeing the line.

To get started with off-track speed work find a place where it’s safe to run fast.  Ideally that will be a road, paved trail, park or sidewalk where you aren’t battling distractions from traffic or other outdoor recreation activities.  Hills are a great spot for challenging speed workouts and can be lots of fun.  Mark a one/two/three mile loop around your neighborhood to use as benchmarks for progress.  When you can cover the same distance faster with less effort, you’ll know your fitness is improving.

Remember, the track is always there when you’re in a jam.  If you don’t have somewhere safe to go instead or are working with a group, it can be the perfect spot.  But to get the most out of those fast sessions, opt for off-track speed work as often as possible.

Coach Meredith

5 Ways to Stay Fit When You Travel

Are you traveling over these upcoming holidays?  Yes?  That means time on the road, possibly in airports and definitely away from home.  It can be very easy to get away from your home based training plan when you travel and that might spell trouble for your spring goal.  Luckily, there are five simple things you can do to stay on track no matter where you are.travel

Pack for activity.  With on demand workouts available 24-7 there’s no reason you can’t train where ever, whenever.  Resistance bands and tubes are small enough to fit in any carry on so there go your excuses.  If your bulky running shoes won’t fit in that carry on, wear them.  Same goes for a heavy cold weather coat.

Schedule activities.  Find out what there is to do in your destination.  Being in a new place is the perfect time to try something new.  You might check out a barre class in vibrant New York City, go for a horseback ride in Wyoming, walk through wine country in Napa or scuba dive in Honolulu.  Canoeing, skiing, dancing and even a long sight seeing walk will keep you moving forward.  Even if it’s not your preferred mode of working on your fitness, any athletic activity will help you prevent a loss of fitness.

Use your hotel.  Yes, they’re usually small, but hotel gyms give you a little space to move around.  Most hold stationary bikes, treadmills, ellipticals and weight machines and some have quite modern, state of the art facilities.  If there’s a pool big enough for laps or pool running, dive in.  Any hotel that’s more than one story features a set of stairs, don’t be afraid to use them.

Keep a food journal.  Remember the 80-20 rule and find healthy choices while you travel.  There’s nothing wrong with an indulgence now and then, we’re only human after all, but remember that too much can set your training back.  Keeping a diary of what you’re eating can help you realize if you’ve gone too far off track simply by bringing awareness.

Expect to have a tough first few days back.  Your body might still be recovering from jet lag or overindulging in food and drink.  Your muscles need a chance to get back in gear, too.  Stay hydrated, especially if you’re flying (8 ounces of water for every hour in the air) and try to plan for a recovery day once you’ve arrived back at home.

Coach Meredith

Workout of the Month: Hill Work

Every runner loves hills. Maybe. Love them or hate them, every runner needs hill work. If you’re racing a hilly course, like New York or Boston, practice and skill running hills is key to race day success. If you want to get faster, stronger and fitter, hills will help.

hill work

Why to do it: Hill work makes you durable. It makes you fast. And it improves your form. The extra power required run maintain your pace running uphill also makes you strong.

Your feet are landing higher then where they started. As a result, that means extra knee drive and generating power from your forefoot. It makes muscles work harder by firing more fibers in a faster sequence than flat ground. That promotes good form and helps muscles remember it. Good form plus strong legs means faster race times.

When to do it: Hill work is useful in every phase of a training cycle because there are short hills, long hills, steep hills and gradual hills. This makes hill work greatly variable and useful at all points in a cycle. Working on specific endurance? Steady long hills. Speed and strength? Short, hard hills. Beginners should start low and slow while more advanced runners can go steeper, longer and harder.

How to do it: Step one is finding the right kind of hill. It might not be what you expect, either. Maybe surprisingly, bridges, parking garages and treadmills can all serve as places to practice climbing. Consequently, if it’s just been raining and you don’t have spikes, a big grassy hill might not be the best choice. Make sure your footwear matches the location and conditions of your hill work.

Finally, if you’re looking to add hills to your training program, seek help from a qualified professional before hitting them too hard. They can wear out fast twitch muscles and leave your next workout lacking.

Coach Meredith

What Did You Say? Running Terms for the Non-Runner

Lots of runners have friends who aren’t.  In spite of the fact that one of us might be hanging out with people who could care less about your latest long run, there’s only one thing we like more than actually running.  Talking about running.  To make sure your friends can stick with you, give them Team ECRP‘s basic list of running terms to guide them.

Race Pace – This is the pace at which a runner tackles a race.  It varies with race distances since we run faster for a 5k than we do for a marathon but the idea is always the same.running terms

LSD – This does not reference the narcotic and there’s no hallucinating here.  It stands for Long Slow Distance run and is a staple of all training plans. The one your runner friends stay in on a Friday night for.  Longest run of the week, the LSD is a weekend staple.

Fartlek – Swedish for speed play, fartleks aren’t only fun to say, they’re fun to do.  Used by the best runners in the world, these constantly varied outings are an important part of training at any level.

Bonk – Also known as hitting the wall, it typically happens around Mile 20 of the marathon.  Bonking is the moment your body starts to quit on you.  You’re out of fuel, energy and the final 10k is pure willpower.  It is possible to avoid, however, through proper mental and physical training.

PR/PB – Personal Record in the US and Personal Best both here and abroad this stat is a runner’s most prized.  It’s their fastest time a given race distance. A runner’s PR is different for every race length so make sure you know them all.

Foot Strike – Runners don’t strike like unions, they strike the ground with every step.  It’s also been hot topic of debate lately. Often equated with another running error known as over striding, foot strike is not the concern it was once thought to be.

DNF/DFL – Did Not Finish or Dead F*****G Last.  There are a million reasons you might DNF a race.  It could be an injury during the last few weeks of training.  Bad weather popping up before you’re finished.  Digestive issues from the pasta dinner has been a culprit.  The truth is most runners have had one.  DFL, however, is less common.  Since someone has to be last, races usually have a sweeper.  To make sure no one is left behind the sweeper stays behind the final runner for the duration of the race.

BQ – The ultimate, bucket list goal for many runners.  BQ is one of the most hallowed running terms.  Short for Boston Qualify, it means you’ve earned the right to run in America’s most famous Patriot’s Day race.  Achieving a BQ is an incredible accomplishment and often a dream come true for any marathon runner.

And this just covers the basics.  There are a ton of running terms out there to learn if you want to.  Luckily, if you take these with you next time you go support a friend or family member at a race no one will know you’re a newbie!

Coach Meredith

Running Strides: Why and When

A staple of any advanced training plan and a must do on any scholastic track or cross country team, strides are a wonderful tool.  Running strides has many benefits and missing out on them might leave speed on the table.  The good news is that running strides is both fun and good for you.  Here’s how to make the most every time you run them.

What are strides?
Strides are a short pick-up designed to focus on form.  Each one lasts for 15 to 30 seconds with about 1:40 recovery and reaches close to mile pace on flat ground.  Note that a stride is not a sprint!running strides

Why run strides?
Running strides will improve your form.  It should be exaggerated and focused on during each pick-up with good posture and a relaxed body being paramount.  Strides also help develop muscle memory and encourage higher cadence which can mean increased speeds over the long haul.  These fast bursts at the end of a workout remind your legs that they have the ability to go fast when they’re a little tired.  That not only builds confidence but can help your become more fit.  Spending little bits of time at faster paces adds up to make a once seemingly way too fast race pace closer every time you hit it.

When should I run strides?
Running strides can mix up the middle of a longer run or close out an easy one.  Tossing some in the middle of a session is a great way to build fitness while having fun.  Try not to leave them for the very end of a workout or you might end up skipping them.  Additional times for strides include warming up for a race or before a tough workout.  Since they prepare your body to run fast and work hard using them is a must.

Meant to improve form, have some fun running fast and build fitness running strides is an invaluable and simple tool for everyone.  If you’re not comfortable adding strides to your next easy run, reach out to a qualified coach for help.

Coach Meredith

3 Comeback Tips for a Bad Race

Fall race season is in full swing.  Sometimes things go well.  Sometimes they don’t.

And having a bad race is pretty much the worst.  Yes, there are horrible things going on in the world but in the moment you cross that finish line after a less than ideal performance things can get emotional.  It’s important to remember that bad races happen and don’t mean the end of your running career.  Look how gracious Meb was after a bad racenot-so-wonderful Olympic experience!  We’re not all that talented but we work hard for those PRs and it hurts to miss a goal.  Here are 3 ways to bounce back after a challenging race:

Vent:  Be angry and sad and frustrated.  Feel all of the feelings.  Let it all out so you can move forward.  It might take one deep breath, maybe a cocktail or beer, possibly days but failing to move on will impede your next training cycle by lowering your confidence and sucking up your motivation.

Evaluate:
Your pre-race ritual:  While you can’t go back and change anything that happened during the race, you can change what happens before.  Did you eat the right food fuel the night before?  Were you sleeping enough?  Was your taper adequate?  Did your travel plans give you time to adjust to the altitude and time difference or recover from flying?  Each of these factors can change your body’s ability to perform at its best.

The Weather:  There’s only so much anyone can do about weather.  And that is a whole lot of nothing.  High winds, freezing temperatures, loads of humidity and heat waves can all have a major impact on your performance.  Sometimes a bad race isn’t all your fault and remember, everyone else out there had to deal with it, too.

Your goal:  Was your goal really reasonable?  Aiming to shave 45 minutes off a marathon over one season is noble but probably not attainable.  Make sure you set feasible goals that push you without bordering on miraculous.

Your training:  How did your training go?  Did it include enough speed work?  How about a long enough base phase?  Did you train for the terrain you would be racing on?  Take a good hard look at your journal to examine what workouts were good and which ones weren’t.  Most importantly, make sure you weren’t over-training or pushing through an injury.

Move on:  At the end of the day, OK, it was a bad race.  Was it the worst race ever in the whole world?  Probably not.  Even more important is to look at all the things you learned and focus on positive parts of the event.  Make sure you’re emotionally ready then go sign up for another.

Coach Meredith

Upper Body Strength for Runners

All runners know they need strong, stable legs and hips to get the most out of each run.  Equally as important, and often overlooked, is upper body strength.  Being powerful above the hips as well as below will help you run faster and perform better during every workout.  Your arms move in precise coordination with your legs to help maintain rhythm while your shoulders work to maintain good posture that allows your lungs and diaphragm to do they best job they can.  A strong core stabilizes against rotation that wastes energy and helps propel you forward.

So how do you build upper body strength?  There are tons of exercises you can use.  Focusing on muscle groups that improve and maintain posture is the best path to building strength that will make you a better runner.  That means your back, chest, shoulders and, most importantly, core.  While you don’t want to end up carrying extra muscle weight by bulking up, you do want strong, stable muscles that will hold you up when the going gets tough.  Here are four of Team ECRP‘s favorite upper body moves:

Push-Ups:  Push-ups stabilize shoulder, strengthen arms and work those important core muscles.  Performing them correctly, with your elbows tight to your ribs and externally rotated shoulders, will improve running form and efficiency.

upper body strengthPlank Rows:  These toughies challenge your entire upper body.  Your shoulders and core work to stabilize your position while your back works to lift that weight.

Pull-Ups:  Adjustable for everyone, this challenging exercise is a great way to get a stronger, more stable upper body.  From strict pull-ups to ring rows, the wide variety of scaling options means there’s no excuse not to try.upper body strength

Overhead Press:  Yes, any overhead press will do.  Whether it’s a strict press, thruster, push-press or clean and jerk, lifting weights over your head takes skill and strength.  Your core stabilizes your entire body while shoulders work to push the weight up.

Use these four moves to help build upper body strength.  You’ll earn better running form and faster race times.

Coach Meredith

Workout of the Month – The Long Run

The long run is a staple of every runner’s program. And it should be because it has tons of benefits. Regardless of what race distance you’re training for, it is an important part of your weekly mileage. Here are some of the big gains you can earn with your weekly long run.

long run

Builds volume (and fun). The long run contributes a large portion, up to 30%, of your weekly mileage. Running more miles improves your efficiency and strengthens your heart. It’s also a great time to run with friends and have some easy paced fun.

Mental toughness. The long run usually comes towards the end of the week which means you’re tackling it on potentially tired legs. Marathons are hard and you’ll need to practice being uncomfortable if you want to succeed on race day. These long miles provide the perfect opportunity to get your head, as well as your body, ready for anything.

Learning how to fuel. Never try anything new on race day. Long runs give you a chance to learn. Try different fuels on training days, not when the pressure is on. Take the opportunity to explore fueling at different times, different types of hydration and figure out what works best for you.

Stronger bones, tendons and ligaments. Running puts a lot of wear and tear on the body. The cumulative stress from running lots of miles makes your body stronger, as long as you recover adequately. That means your body will hold up better to the strain of race day and can produce more power over the long haul.

How to do it: The long run should be run at roughly 90 seconds slower than your goal race pace. It can also be slower than that or include race pace work. To build the right run for where you are in your training cycle, reach out to a qualified coach.

Where to do it: Anywhere! The long run is a great tool to explore a new city, trail or park. Make sure you check routes for potential hazards, like lots of traffic or no shade, or helpers, like water fountains and restrooms, before you run them.

Get excited for your next long one and have fun out there!
Coach Meredith