Running Tips: Check Your Laces!

Taking a break from my spring marathon training posts, I wanted to share a quick insight I recently had about the importance of paying attention to how the lacing of your running shoes can hinder your ability to run well.

The background, part 1: Over a year ago I watched a video posted to social media that indicated the “correct” way to lace running shoes. The video indicated that a runner should lace his shoes by using the “heel lock” method: essentially, you use the top hole on the shoe (i.e., the hole that no one ever uses) to create an additional loop through which you then thread and tie the laces. Check out the video below or click here to see how this works:

According to the video, lacing one’s shoes in this manner would keep the shoelaces tighter, for longer, thus allowing the runner the freedom to run without worrying about his shoelaces coming untied.

Sounds great, right? I adopted the heel lock method immediately, without thinking much about it. My shoes often came untied when I simply double-knotted them, but no longer came untied when heel-locked.

The background, part 2: In April of 2015, I developed a stress fracture in my right sacral ala. After physical therapy and a slow return to running, I found that my right leg and hip would feel more sore both during and after a run, but never felt like an injury was developing or re-developing. My doctor and physical therapist both suggested that the tightness in my piriformis, quads, IT band, and hip flexors—which developed during the time off my feet—were to blame, and advised me to focus on mobility exercises and stretching. This generally alleviated the soreness throughout the fall, and I raced successfully.

sacral ala

I didn’t know I had a sacral ala until I got injured. Did you?

The issue: Upon returning to running in December after a two-week break following the NYRR NYC 60k, I found that the soreness in my right hip both during and after a run had increased two or three times what it was before the break. While that soreness subsided after a few weeks of running, it remained, in some form, until about two weeks ago. It affected my ability to recover after long runs, and generally made me uncomfortable about running hard.

The discovery: Every time I laced up my shoes using the heel lock method, the laces pinched on the top of the inside of my right ankle. I would loosen the laces, move the tongue of my shoe to cover the pinched area, and pull up my sock, but the pinching continued. A few miles into any run, I would feel the burn of the lace on that area of my ankle, and at the end of the run my right hip would feel as if I’d just run a marathon, while my left side would feel completely fine.

To treat this soreness, I would stretch almost every day. I would foam roll and roll out my piriformis with a lacrosse ball. Despite all of these mobility exercises, the soreness continued.

Then, about two weeks ago, I had a thought: Why not try a run without lacing my shoes using the heel lock method? Yeah, why not? So, I tied my left shoe with the heel lock method, but tied my right shoe with a simple double knot. I went out for a run and BOOM! While I experienced some additional soreness in my right hip, the feeling was much less pronounced than it had been. A few more runs with my shoes laced up in this new pattern, and the soreness in my left and right legs has essentially equalized. That is, the soreness had declined so as to feel like I usually feel after a run.

As I cannot remember whether I started tying my shoes with a heel lock before I got injured, I do not know whether wearing my shoes this way contributed to the injury. Ultimately, though, I’m glad I figured out what the problem is, and am happy to be running smoothly.

An additional note: While out running this morning, I caught up with my buddy, Mary Arnold, National Marketing Manager for Running Specialty Group, ultramarathoner, and all-around badass, and explained my issues and solution. She asked exactly where my soreness had been and, when I indicated my right hip, she nodded and explained that sometimes when a runner ties his shoes too tight, he inhibits the movement of the navicular bone—the bone located on the top inside of the ankle and, coincidentally, the area on which my laces were pinching—throwing off the leg’s running motion and resulting in extra pressure on the hip.

navicular bone

Figure of the foot showing the location of the navicular bone

She also provided this gem of running wisdom: “If you’re having soreness or pain that’s a 3-5 on the 10 scale, and it’s nagging and not going away, first check your equipment.” Thank you, Mary!

Thus, my tip for anyone else experiencing low-grade, nagging pain or uneven muscle soreness after a run: check your laces!

Happy running, everyone!

 

Spring Marathon Training Phase 1: Aerobic Base Training

This post is part 2 in a series concerning my spring marathon training plan. To read part 1, click here.

Previously, I wrote about why I decided to follow an Arthur Lydiard-style training plan influenced by the Maffetone Method while training for my spring marathon, the Inaugural Queens Marathon. Today, I will describe the first phase of that training plan—aerobic base training—and how it fits into the overall training scheme. As I’m not an exercise scientist or running coach, this post represents knowledge I’ve gained from reading various books, Internet articles, conversations with running coaches, and personal experience. I would strongly encourage you to read further on this subject if it interests you.

Aerobic Base Training

When coaches discuss a runner’s training for an endurance event, they often mention the runner’s “fitness.” For example, before heading out on a 10-mile group training run for the NYC Half Marathon a couple weeks ago, a well-known local running coach told the group, “Don’t worry if you can only run 5 miles today. You’ve got 12 weeks to get fit for the NYC Half.” Why would he emphasize the concept of “being fit?”

For runners, “being fit” means having a well-developed aerobic system (i.e., well-developed endurance capabilities). A runner’s aerobic fitness is the number one factor in determining how well that runner will race on any given day. So, what exactly is aerobic fitness, and how does a runner develop it?

Defining “Aerobic Fitness”

By way of background, the body produces energy through two different but linked systems: the aerobic system, and the anaerobic system. The aerobic system utilizes oxygen to break down fats and glycogen (stored sugars) in order to fuel our cells during exercise. It is the dominant energy system for efforts at or below about 85% of an athlete’s maximum heart rate (NOTE: Maximum heart rate can be roughly calculated by subtracting your age from 220). It utilizes a greater percentage of fat than glycogen and, generally, the less intense the effort, the larger percentage of fat the body will burn during a workout.

The anaerobic system gets activated when a person has become oxygen-deficient—that is, when the amount of oxygen he is consuming can no longer produce enough energy to sustain his effort. Oxygen deficiency typically arises when a person is training or racing at about 90% of his maximum heart rate. The anaerobic system operates without oxygen, and utilizes almost exclusively glycogen. As a result, the body cannot sustain anaerobic efforts for extended periods of time. Why? Because the body is capable of storing only 2,000-2,500 calories of glycogen at any given time, compared to over 40,000 calories of fat. As such, sustained hard efforts burn up glycogen quickly, and a runner will “hit the wall” or “bonk” once he has used up all of his glycogen stores. Further, because the ratio of sugar to fat utilized in energy production decreases as a runner’s heart rate increases (that is, the runner’s body utilizes more sugar), a runner will also deplete his glycogen stores after a hard, sustained aerobic effort. For example, first-time marathoners often “hit the wall” around miles 18-20 after around three hours of sustained aerobic effort.

Based upon the foregoing, we can conclude the following two things: First, “aerobic fitness” is the body’s ability to utilize oxygen to produce energy. And second, in any given endurance event (defined as any event 800 meters or longer), a runner’s aerobic fitness determines how long he can sustain a hard effort over a given distance. Therefore, training one’s body to utilize oxygen efficiently and to run faster at lower efforts (that is, lower heart rates) is critical to developing speed over long distances.

In other words, one’s aerobic fitness is the most important factor in determining one’s speed in any given event.

(NOTE: This does not mean that anaerobic development is unimportant or unnecessary: quite the contrary. In fact, anaerobic development is the second most important factor in determining how well a runner will perform in a given race. Further, a runner who fails to develop his anaerobic capacity will not perform his best (I will cover this in my post about Phase 3: Anaerobic Training). But for now, remember that aerobic fitness is the key to getting faster in any endurance sport, and learning how to properly train the aerobic system will help any runner improve his racing times.)

Why An Aerobic Base Period?

If you’ve ever researched marathon training plans, you’ve probably found plans spanning 12-20 weeks that look like this: for beginners, 3-4 runs per week at shorter distances, plus an ever-increasing long run on the weekend; for intermediate runners, 3-4 runs per week at slightly longer distances, some hills and speedwork, and a weekly long run; and for advanced runners, multiple days containing hills and speedwork, some easy workouts, some workouts at marathon or half marathon pace, plus a weekly long run with some miles at marathon pace. While these plans cater to runners of different abilities (and likely help people achieve their goals), they lack context: Why do runners of different abilities engage in different types of training?

The answer is simple: Advanced runners have built an aerobic base. By building an aerobic base—that is, developing the ability to utilize oxygen more efficiently to break down fat and glycogen to produce energy and, therefore, to sustain harder efforts at lower heart rates for a longer period of time—these advanced runners have greater access to anaerobic development. In other words, a runner’s anaerobic development is dependent on how well-developed his aerobic system is. Therefore, in order to maximize anaerobic development, one must have a well-developed aerobic system.

(NOTE: Another benefit of an aerobic base period is that a runner can increase speed while running at relatively slow paces with a low risk of injury. Harder running such as intervals and racing increases the runner’s risk of injury, so a long base period has the added benefit of developing speed and strength with a lower risk of injury. In other words, it prepares the musculature for harder efforts later in the training cycle).

How to Develop the Aerobic System

To train the aerobic system—that is (once again), to develop one’s ability to utilize oxygen more efficiently to break down fat and glycogen to produce energy and, therefore, to sustain harder efforts at lower heart rates for a longer period of time—a runner needs to train at an “aerobic pace,” which essentially means a pace below or well below “lactate threshold.” “Lactate threshold” is the pace at which the runner’s body begins to accumulate lactic acid—the byproduct of anaerobic energy production—at a rate faster than the body can break it down and expel it from its cells. The body can break down and use small amounts of lactic acid to produce additional energy. Unfortunately, once lactic acid builds up faster than the body can break it down, it disrupts the PH levels of the body’s cells, which causes destruction of the cells and, in turn, muscle fatigue and the feeling of hitting the wall.

What this means, then, is that hard efforts early on in the training cycle lead to the breakdown of the runner’s body, and can disrupt aerobic development. As such, an almost paradoxical relationship exists between fitness and racing: A runner must develop his aerobic fitness—the number one factor in determining how well he can race—only to destroy that fitness through anaerobic development (a necessary step in proper training) and racing.

An example from my own life: At my peak during my NYC Marathon training, I could run a mile at my Maffetone maximum aerobic heart rate (described below) of 1444 beats per minute in 6:55/Mile. After racing the Bronx 10-Mile, Staten Island Half, NYC Marathon, and NYRR NYC 60k in a seven-week period, my maximum aerobic pace dropped to 7:23/Mile as measured by the MAF test, a method for measuring one’s aerobic fitness. Only after two months of rest and near-exclusive aerobic training have I gotten my pace back to 7:00/Mile.

What this means, long-term, is that a runner who trains hard for a goal race will use up many of his aerobic gains in the lead-up to, and the actual, goal race. Thus, once the goal race is completed and the next goal is set, it will be necessary for the runner, if he wishes to continue his development, to start aerobic base training anew for the next race.

Aerobic Pace, as Defined by Lydiard and Maffetone

So, if a runner is supposed to train his aerobic system by running at an “aerobic pace,” how do we define that pace? Every coach seems to have his own definition.

Lydiard

Lydiard, for example, suggests that in order to develop a runner’s aerobic system, he should run at a pace that leaves him feeling “pleasantly tired” at the end of the run. While Lydiard never quantifies “pleasantly tired,” he indicates that a runner can determine that pace through trial and error by running on out-and-back courses and timing the run. If the second half takes longer than the first, then the runner’s initial pace was too fast. Ideally, then, an appropriate Lydiard-based aerobic pace is one at which a runner could run both halves of any particular run in the same amount of time, and end that run feeling “pleasantly tired.”

Based upon this, Lydiard recommends at least 3 long runs per week: 2 runs of about 1.5 hours each, and 1 run of 2+ hours, at the one’s “pleasantly tired” pace. He also recommends performing some tempo runs below lactate threshold, adding strides at the end of runs (for example, 4 x 100 meters of hard effort followed by extended recovery periods at the end of an otherwise steady state aerobic run), and adding as many additional miles at or below “pleasantly tired” pace.

So, an ideal Lydiard base-training week might look something like this:

  • Monday: 1.5 hour run at PT pace
  • Tuesday: Easy run with 4 x100 strides
  • Wednesday: 5-10k tempo run at harder-than-PT pace but below lactate threshold
  • Thursday: 1.5 hour run at PT pace
  • Friday: Easy run with 4 x 100 strides
  • Saturday: 2+ hour run at PT pace
  • Sunday: Easy run with 4 x 100 strides
  • Plus: As many other other runs as possible at or below the “pleasantly tired” aerobic pace

In his experience, Lydiard found that he and his athletes performed best when running approximately 100 miles per week at “pleasantly tired” pace plus as many miles at or below “pleasantly tired” pace as time would allow. He indicates that extra miles accumulated even with 15 minutes of jogging are beneficial. Of course, he instructs runners to run within their capacity, so a week of 20, 30, however many miles is acceptable as long as the runner does not push too hard.

Maffetone

According to Maffetone, one’s maximum aerobic pace is determined through his “180 Formula.” Take the number 180 and subtract your age from it. Then, adjust that number based upon a number of factors, including whether you’ve recently been injured, whether you get sick more than twice throughout the year, whether you’re new to running or a veteran, and whether you’ve seen improvement through using Maffetone’s formula. Then, when performing an aerobic run, keep your pace at or below your maximum heart rate, preferably in a range of your maximum aerobic heart and ten beats below (that is, your “maximum aerobic heart rate range”).

So, an ideal Maffetone week would look something like this: As many runs as possible within one’s maximum aerobic heart rate range.

Ultimately, both Lydiard and Maffetone indicate that running as close to one’s “pleasantly tired” pace or maximum aerobic heart rate most efficiently develops one’s aerobic system. While slower running will aid in development, such development will take more time. Further, both advocate for aerobic base periods that last as long as possible. Thus, if a runner has six months (26 weeks) to train for a particular race, the first 12 of those weeks should be dedicated to aerobic base training, and the following weeks dedicated to the additional phases of training (Hills/Leg Speed 4 weeks, Anaerobic Development 4 weeks, Sharpening 4 weeks, Freshening Up/Tapering 2 weeks).

Putting it All Together

Phew. That’s a lot, right? Here’s what I took from all this information, and how I applied it to my training.

First, while I trained for the NYC Marathon almost exclusively with the Maffetone Method, I felt that I might have outgrown it. I had built a solid aerobic base through the marathon training, and wanted to see if I could push harder. Second, almost every article I read and every coach I consulted indicated that incorporating more intense runs (below lactate threshold, of course) into a base-building phase would augment a runner’s aerobic development. As such, I decided to develop my base-building phase as described below:

First, I calculated my maximum aerobic heart rate and range as determined by Maffetone’s 180 Formula (144: 180 – 31 = 149, minus 5 because of my injury last year = 144 beats per minute, maximum aerobic heart rate range of 134-144 beats per minute). I also calculated my maximum heart rate using the popular 220 – age formula (220 – 31 = 189 beats per minute).

Second, I took the Lydiard skeleton and attempted to do at least three long runs a week, a tempo run, and as many other runs, bike sessions, and pool sessions as possible. When the schedule called for a run at an aerobic pace, I tried to keep my heart rate in my Maffetone range, in large part because Lydiard’s “pleasantly tired” metric mirrored how I felt after most Maffetone-style runs. When a run called for a harder effort below lactate threshold, I tried to keep my heart rate below 160 beats per minute, which equals about 85% of my roughly-calculated maximum heart rate. I also added strides at the end of many runs. You can see how I executed this plan from November 16, 2015 to January 24 here.

I did not follow the training advice perfectly. On two occasions I gave all-out efforts: first, in an unofficial 3.15-mile race (slightly longer than a 5k), and at November Project NYC PR day, a difficult 3.4-mile course. Outside of these 6.55 miles, the only hard efforts I did during this period were during strides at the end of runs, and the occasional tempo run. Thus, I feel good about this phase of my training. And, as I indicated above, I improved my maximum aerobic pace to 7:00/Mile from 7:23/Mile, which is a demonstrable gain in aerobic fitness.

In my next post, I will discuss Phase 2: Hills and Leg Speed.

Happy running, everyone!

 

Ultramarathons: Lessons Learned from the NYRR NYC 60k

I ran the NYRR NYC 60k, my first ultramarathon, last weekend. At 37.2 miles, the 60k is a shorter ultra (many ultras total 50-100 miles). Regardless, as most people define “ultramarathon” as any distance longer than a marathon, I can now call myself an “ultramarathoner.”

60k Buckle Photo

The 60k belt buckle bling (repost from nyrr.org)

While I was happy with my preparation and how I ran, I learned a lot about how to survive an ultra. Below are my ultramarathon “lessons learned:”

1) Respect the distance. The most important lesson. After the NYC Marathon, I thought that running a race only 11 miles longer would be simple. I ran strong throughout the 60k, but slowed toward the end and got passed by two runners I had outrun for 34 miles. If I reran this race, I would reduce my early race pace by about 5-10 seconds/mile, and run hard the last two loops.

2) Fuel early and often. Many ultrarunners eat about 240-340 calories/hour. I followed this plan, eating two GU gels (100 calories each) and either a banana (~100 calories) or a bag of pretzels (~120 calories) every hour. Further, I began my GU gel intake after the fifth mile, about 2-3 miles earlier than I had my first gel during the NYC Marathon. This likely helped me maintain an early steady state. I did not hit the wall.

3) Muscle endurance. I felt very confident about my aerobic fitness before the NYC Marathon and the 60k. I have consistently espoused my love of the Maffetone Method and its emphasis on developing the aerobic system. That said, prior to the 60k my long runs included a 20-miler, 22-miler, and the marathon. These runs provided a solid, but not ideal, base for running an ultra. To see how experienced ultrarunners recommend a rookie ultrarunner to train, check out the Ultra Ladies 50k (31 miles) training plan. The main differences between 50k/60k and marathon training are the long runs followed by a second long-ish run. This training allows the body to develop the muscle endurance necessary to run harder, longer. Without that type of training, aerobic fitness only takes you so far.

4) Pain is inevitable. I felt physical pain during every race this fall (the Bronx 10-Mile, the Staten Island Half, and the NYC Marathon), but nothing compared to the pain I felt during the 60k. During both the Bronx 10-Mile and Staten Island Half, I was able to tolerate the pain and negative-split. The pain during the NYC Marathon, while more intense, slowed me down, but not significantly. The 60k pain, mostly after mile 30, forced me to bear down harder than ever before, and slowed my pace.

5) Mental toughness trumps pain. I almost despaired around miles 34-35. After cruising along for 30+ miles, two runners passed me, and I thought I would never return to Engineer’s Gate. I had to dig really deep to put one foot in front of the other, telling myself that I was stronger than I felt, that the pain would be over soon, and that I could trust myself. I talked out loud. I screamed a lot of “woos!” I told myself that each step felt good. I told every spectator I recognized how close I was to the finish because saying it out loud made it feel more real. I envisioned myself sprinting down the straightaway near Engineer’s Gate, and anticipated the cheers at the finish line. These positive thoughts propelled me forward.

6) On-course support is awesome. Seeing friends on the course kept my spirits high. Seeing the same volunteers at different points helped me “shorten the horizon” of the race. I thought, “In one more mile you’ll see Alison, and you can say hi get a high five.” It helped break the race into more digestible chunks. I can’t run 37.2 miles, or 50 miles, or even 10 miles, but I can run a mile and reassess. Mile by mile. Step by step. You can’t run 37.2 miles all at once. You have to do it a step at a time.

7) Camaraderie with fellow runners. Talking to other runners helped tremendously. With around 400 runners attempting the 60k, it was easy to say encouraging things to people as we ran around Central Park nine times. It’s nice to know that we’re all attempting something difficult together, and not at each other’s throats in competition.

8) Stopping for fuel/food breaks might not be necessary. If I had a “crew” helping me out during the race, I might have been able to run continuously the whole time. This might have cut 2-3 minutes off my time, enough to move up about two finishing places. That said, I appreciated the mini breaks from the running, but felt like I could have run straight had I easier access to my in-race nutrition.

9) Hard work pays off. I’ve written about this before, but I worked really hard at my running this past year, asking for help, taking advice, and staying consistent with my training. The 60k further demonstrates that commitment to improvement.

10) You must have fun. Despite the physical and mental pain, you need to enjoy the run. Multiple friends told me I looked like the happiest runner on the course. I don’t doubt it. I always try to smile at friends and spectators because I genuinely appreciate their willingness to cheers us on. On a deeper level, though, I feel so much gratitude even to be able to participate in these events. I have family and friends who support me in my efforts, and allow me to push hard every day. When I think about that, it puts my running in context and makes every step special. Plus, endorphins.

Anyone else run the 60k and have some lessons learned? Lessons from other ultramarathons?

Happy running, everyone!

Final NYC Marathon Reflections

You know what? I’ve done all the training, reviewed the course and elevation maps and strategy guides, talked ad nauseum about and obsessed over the NYC Marathon for months. I’ve also expressed my gratitude for all those who have helped me get to this point, and understand that even though I run for myself, I get to do so because of the amazing people in my life. So, if I were to post a “final marathon reflections,” I would just rehash old posts and yadda yadda yadda.

TCS NYC Marathon

Happy Halloween and Good Luck from Jim and H. B. Skeleton!

So, instead of posting all that, I’m just going to say this:

Good luck to everyone running the NYC Marathon tomorrow! Thank you to everyone volunteering at the NYC Marathon! Thank you to my family for organizing a post-race party! Thank you to everyone who has wished me luck! And thank you to everyone who has stopped by this blog, read my rambles, and maybe even enjoyed them!

Good luck, everyone! We got this.

TCS NYC Marathon

And an unofficial GOOD LUCK from NP_NYC!

9/29/2015: Morning Run: 5:30 a.m., 6.2 Miles, Central Park Loop; Preparation v. Results

This Morning’s Run

My left quad is still slightly sore from the Bronx 10-Mile, but not sore enough to warrant a day off. So, back to marathon training! This morning’s run felt decent, although the soreness in my left quad held my pace back a bit. I started to find my pace toward the end of the run, but no worries. The first run after a 10-mile race plus extra mileage will likely never feel 100%.

Later today I’ll hit the gym for leg and core exercises. And stretching. Lots of foam rolling and stretching!

Jim Gets Philosophical: Preparation v. Results

Fall in love with the process

 I found an Instagram post yesterday that read “Fall in love with the process, and the results will come.” I really like this sentiment. I found it after reading a couple Bronx 10-Mile race recaps that focused almost exclusively on the runner’s results. My own recap discusses my results (although I tried to recap what the actual race felt like, and attempt to demonstrate my training and race preparation through Time on My Feet). The post reminded me that the most important part of all this racing is the process we runners engage in as we train and prepare.

I’ve found that when I make my race results (or results in any area of my life) the only goal toward which I am striving, I tend to attach more value than I should to them. If I attach too much value to them, I let the results dictate my self-worth. When the results dictate my self-worth, they make me anxious. When I get anxious, I become less capable of performing at a high level. When I am less capable of performing, I don’t achieve the results I’m hoping for anyway, which leads me right back into the cycle of anxiety, decreased capability, and underachievement.

So, I focus on the aspect of competition that I can control: the preparation. I make a training plan and I stick to it. That doesn’t mean I write the plan on Day 1 and follow every single letter on it: I adjust for fatigue or extra energy when necessary, add races and other events as they come up, and try to live a full life outside of running. I take suggestions from friends and athletes who have trained before me, and am always willing to try new things. I try to share my knowledge with others, and support people who are trying to improve their own running. I hold myself accountable, and don’t blame others when I miss or don’t complete a workout because I didn’t sleep enough the night before. I am ultimately responsible for whether I do the work.

If I prepare well, I can stand in the starting corral and feel confident that whatever my race result, I did my best to get to the line. Sure, I might miscalculate something during the race, or maybe I underestimate race difficulty during my preparation. Even so, I can’t devalue my experience because of these missed opportunities. What I can do, however, is learn from the experiences and do better next time.

I still enjoy my good results! I enjoy them, however, in the context of my preparation. The most satisfying moments are those when you achieve something, and you can reflect on how hard you worked to achieve it, recognizing your effort and the help you received along the way. That’s how I feel about my results from the Bronx 10-Mile: I worked myself back from injury through physical therapy and a totally new training style, lifted lots of weights and did tons of core exercises, went to bed early and woke up even earlier to keep my training consistent, and I crushed my previous longer distance race paces by over a minute per mile. I say this not because I’m arrogant, but because I know how hard I worked to get to this point. I can pause for a moment of gratitude, and then it’s back to the work.

The problem that most people have with training is that training can feel uncomfortable both mentally and physically. Even though I do most of my training runs at a moderate pace, I still feel soreness. I also get mentally worn out some days, and just want the running to end! I’ve learned, though, that there’s joy in fighting through the discomfort. It doesn’t always come instantly in the form of endorphins. Sometimes it hits you when you’re walking down the street and you think, “Hey, you stuck with that workout and now you have nothing to regret.” Sometimes it hits at the end of a race, when you cross the finish line and think, “It wasn’t any one workout that got me here, but those times that I could have quit and didn’t certainly helped.” And finally, it hits you when you realize that you’re building a personal accountability that reflects in other areas of your life, including your work and personal relationships.

Fall in love with the process. Every step, every ache, every achievement. Once you’ve got that down, the results don’t even matter that much.

Happy running, everyone!

Maffetone at Work! Also 9/22/15: Morning Run, 5:30 a.m., 6.2 Miles, Central Park Loop

I’ve written a lot of training run recaps. This morning’s will be short: I ran this morning, and it was lovely. Check out my Training Plan for updates on what I’m up to on a daily basis. I’ll be expanding that page to include the exercises I do at the gym, and welcome any and all feedback on my plan.

Now, for something far more interesting!

I have posted relentlessly about Dr. Phil Maffetone’s 180 Formula for heart rate training, and written about my experience training almost exclusively using this method for almost five months. I have discussed how I PR’d at the Percy Sutton 5k—running a 5:56 per mile pace and besting my previous 5k PR by over a minute—by performing training runs at my maximum aerobic heart rate, and doing (at most) three anaerobic workouts prior to the race. In short, Dr. Maffetone’s method has worked for me. But what about for other people?

Larisa Dannis

Larisa Dannis (reposted from Runner’s World)

Here is a great example from Runner’s World of the Maffetone Method at work. Larisa Dannis, a former recreational runner, ran the USA 50-Mile Road Championship in 5:59:11 in October of 2014, becoming only the third American woman to run 50 miles in under six hours. She will represent the United States in the IAU World 100K Championships in Doha, Qatar in November. She also came in second in the women’s race at the Western States 100-Mile Endurance Run, and was the first female finisher from the mass start at the 2014 Boston Marathon with a time of 2:44:14, only 74 seconds shy of qualifying for the Olympic trials.

How does she train? You can probably guess! From the Runner’s World article: “Dannis trains via the Maffetone Method, doing all of her training runs and races in very specific heart rate zones. It’s an unconventional approach, but one that’s helped her transform herself from a relatively average runner to one of the best American ultrarunners in just a few years.”

The article also discusses her specific heart rate training: “Dannis wears a heart rate monitor to make sure that she’s doing all of her training runs and races in the proper heart rate zone. Over time, she’s learned what heart rate she can sustain for various distances, and uses those numbers to guide her in all of her training and racing. For example, she averaged 134 beats per minute during the Western States this year, and she knows that she needs to be in the 163-165 range during a marathon.”

Finally, “Dannis spent nearly two years building her aerobic base, aiming to not exceed a set heart rate in training. She estimates that she still does more than 90 percent of her training at an easy, aerobic pace.” She has incorporated more speedwork into her routines over time, she says, which also contributed to her excellent finishing time at the 2014 Boston Marathon.

Dannis also employs the piece of the Maffetone puzzle that I am just starting to put together: the nutrition plan. From Runner’s World: “Dannis credits the transformation in her running to three things: training via the Maffetone Method, focusing on whole-body strength (she particularly likes kettlebells), and eating a whole-foods diet high in healthy fats and high-quality protein” (emphasis added).

Such a diet contradicts the common wisdom that runners need to consume a diet high in carbohydrates before, during, and after a race. Anyone who runs road races knows what I’m talking about: carbo-loading for two-three days before a race, sucking down multiple sugar-happy gels during the race, and pounding all sorts of pancakes and other starchy treats after the race as a reward for a job well done. The idea behind the carb-heavy diet is that the body burns lots of sugars while running, so the runner needs to consume lots of sugars to stay properly fueled.

A diet high in healthy fats and protein, however, combined with the maximum aerobic heart rate training advocated by Dr. Maffetone and others, leads the body to burn more fat for fuel. Fat is a more efficient energy source than sugar, and the body creates fewer harmful byproducts at a cellular level when training aerobically and burning fat. This allows faster recovery times, more efficient training, and overall improved health.

At least, that’s the theory. As I do more research, I will expand on this topic. For now, because Dr. Maffetone’s heart rate method has worked for me, I’m willing to explore his guidance on the dietary component of endurance sports. As one running buddy once said after declaring his love for tuna melts, “I sometimes wonder just how good I could be at this sport if I nailed the nutrition component.” Some “food” for thought. Get it?! I’m such a dork.

Finally, I like Dannis’ attitude about racing. She says, “‘Running has always been a very personal endeavor for me. I find satisfaction and excitement through challenging myself rather than competing with others.”

Love it. Focus on improving and running each race better than the last. Results come in many forms.

Happy running, everyone!

“Ultra:” Weight, Fitness, and the Journey

I recently read “Ultra,” an article from Runner’s World about Mirna Valerio, a 240-pound woman who runs marathons and ultramarathon trail races. I strongly suggest you read the article. Valerio radiates positive energy and, despite being overweight, loves to run, casting doubt on the stereotypes that runners are thin, run to get thin, or need to be thin to run. While Valerio states that, “‘Accepting my weight doesn’t mean I’m satisfied with my weight,'” the article points to recent scientific research that proposes that fitness, not weight, is the top factor that should be used to determine one’s overall health.

Valerio runs despite having people constantly questioning how a 240-pound woman can run one, let alone the 31 miles that make up a 50k ultramarathon trail race. With her upbeat attitude and open heart, she has won over her colleagues and students at the Rabun Gap-Nacoochee School in Rabun Gap, Ga., many of whom join her for a daily morning three-mile run around campus. She also writes about running on her blog Fat Girl Running.

The article strikes a good balance between promoting running for people of all shapes and sizes, and not passing judgment about the health and fitness of a runner based only on her size, understanding that other factors besides exercise and calories-in vs. calories-out contribute to weight loss. Valerio, for example, eats healthy food and runs every day, but has not been able to dip below the 240-pound range. Despite this, she regularly completes serious endurance challenges, and lives a healthy lifestyle. More importantly, she runs because she loves the sport, not to lose weight. This runs counter to popular conceptions of fitness and health: If you’re overweight, you’re unfit and unhealthy, and further, that runners run to lose weight and fit into our culture’s conception of fitness, health, and beauty.

After reading the article, I want to affirm that running is free and everyone can (and should!) do it, and a person’s weight, standing alone, is not the best determiner of her overall health. Let’s support each other on the roads and not judge someone’s motives for pounding the pavement. And let’s definitely not judge someone who appears overweight and is wearing her most recent NYRR race t-shirt on the subway.

“Ultra” also made my analyze why I run. I haven’t always run purely because I enjoyed the sport. In fact, I ran my first marathon in part to prove to some friends how I could train less and run faster than them. Further, before law school, I ran solely to lose weight, dropping nearly 15 pounds between December of 2009 and August of 2010. I also began running again after law school (because law school did not afford much down time) because I had gained nearly 30 pounds (almost 40 pounds at my heaviest) during my time there, and wanted to get back into some sort of shape. But, the only reason I chose running over other aerobic activities is because, as I’ve discussed before, running makes sense to me, and I am a happier person because I run.

“Ultra” also made me consider the meaning of “progress.” As a competitive person, I tend to measure progress by standard metrics: Did I run this 5k faster than the last? Where did I finish overall? What was my age-graded percentage? Have I lost the weight I wanted to lose? Can I lift more weight in the gym than I could last week? If one wants to improve at a sport, those are all fair questions to ask.

But the metrics by which I rarely measure my progress are likely the ones that mean the most: Did I help anyone else on their running journey today? And, did I become a more open, accepting, and empathetic person today? For the vast majority of us who will line up on the Verrazano Bridge in November, running is a personal journey. We will cross the finish line, but we won’t “win” in the traditional sense.  For us, what’s more important is whether we congratulated the guy who finished behind us, or cheered on the woman who didn’t think she could go on after Mile 18, or comforted the guy next to us at the start that he would be fine out there, or whether we took a moment to appreciate not only all the hard work we put into the race, but all the people who supported us through our journey. Through such gratitude, we can finally stop worrying about the clock and remember that the journey is just as, if not more, important than the race. Fitness and health are just a byproduct of the hard work we put in on the roads and trails.

In other words, let’s strike that balance between competition and camaraderie.

Happy running!