Runners Around the World

I asked six Run with Raj athletes from around the world to share how they are coping with the pandemic. Something as simple, meditative, and universal as running can unite us, even when we are apart and alone.

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Henry Kelly - Sydney, Australia

Who are you at home with?
My wife Leanne, daughter Penny, and pet kitten Archie.

What races have been postponed or cancelled?
None, since I had planned to start my buildup in the summer, with my eye on the Coastal Classic 30k (September 5), the Sydney Marathon (September 19), and the Blackall 100k (October 17), a qualifying event for Western States.

What's your training plan over the next couple of months?

My goal is to come out of the quarantine in better condition than before. I'm aging, so I've taken this as an opportunity to start doing the foundational strength training I always meant to do but never did, so I can run for longer.

“Every day is the same, and I’ve had to find some balance. We are attempting to homeschool a 6-year-old while we both work full-time. It hasn’t been a total success, but we are really trying hard!”

Your favorite at-home exercise routine?
I tried Arnold Schwarzenegger's go-to workout and added some extra bits that I could do with our limited home equipment. I've been doing it Monday through Friday and can feel the progress every day as I started from such a low point.

How is it for you staying at home?
Every day is the same, and I've had to find some balance. We are attempting to homeschool a 6-year-old while we both work full-time. It hasn't been a total success, but we are really trying hard!

One tip to stay motivated and maintain a routine?
Set something worth working towards.

Recommended movie?
My Neighbour Totoro. Never gets boring, and the family can enjoy it together.

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“I try to focus on being adaptable and practicing gratitude. I feel fortunate to be able to work from home as I know many others who aren’t able to. One highlight is taking breaks to play, walk, or run with Bailey outside, which has really helped my wellbeing.”

Nora Lin - Queens, New York

Who are you at home with?
My partner James and our floof Bailey.

What races have been postponed or cancelled?
New Jersey Marathon (postponed to November 15), Queens Half Marathon (postponed to November 21), and presumably the Brooklyn Half Marathon (May 16).

What's your training plan over the next couple of months?

I'm still following my marathon plan as if the NJ Marathon were on for April 26. I enjoy the process of training and improving so I'm focusing my goals on completing this training cycle and getting faster, stronger, and fitter! We'll see about a virtual marathon in a couple of weeks :).

Your favorite at-home exercise routine?
I do my own thing with body weight and band exercises such as squats, glute bridges, lunges, and monster walks.

How is it for you staying at home?
I try to focus on being adaptable and practicing gratitude. I feel fortunate to be able to work from home as I know many others who aren't able to. One highlight is taking breaks to play, walk, or run with Bailey outside, which has really helped my wellbeing. 

One tip to stay motivated and maintain a routine?
Find a virtual buddy or work with a coach, if you can. I can definitely say that I wouldn't be doing the same intensity and volume of training if I weren't working with a coach. 

Recommended podcast?
Loving the Ali On the Run Show!

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Connor Sullivan - Bordeaux, France

Who are you at home with?
My fiancée Camille, her parents Yann and Laurence, and cat Lola.

What races have been postponed or cancelled?
Paris Marathon (postponed to October 18).

What's your training plan over the next couple of months?

Keeping active and maintaining mental sanity. In France, you are required to fill out and carry a form detailing who you are and why you are outside, in case a police officer stops you. Exercise is permitted only within a 1k distance from your residence, for a maximum 1 hour, and once a day. On Monday, I risked it all and snuck out for a 10k run in the rain and felt like James Bond running through the streets.

“Exercise is permitted only within a 1k distance from your residence, for a maximum 1 hour, and once a day. On Monday, I risked it all and snuck out for a 10k run in the rain and felt like James Bond running through the streets.”

Your favorite at-home exercise routine?
Cami downloaded a 7-minute workout app on her phone that we’ve used a few times. I wouldn’t recommend it.

How is it for you staying at home?
Ironically, I had been trying to convince my company in NYC to let me work remotely from France prior to COVID-19. I guess I got what I asked for!  

One tip to stay motivated and maintain a routine?
Find the positives to focus on. A lot of us are now spending time with our families that we may have been too busy or unable to do before.

Recommended on Netflix?
Unorthodox, a story about a 19-year-old Hasidic Jewish woman from Williamsburg who runs away from her arranged marriage.

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“My goal for the year is a sub 3:15 marathon. I was training for London so I switched to a half marathon plan to reduce my mileage and focus more on speed over the next few months. I need the structure of a training plan.”

Jessica Frey - London, UK

Who are you at home with?
My de-facto training partner Alastair.

What races have been postponed or cancelled?
Hackney Half (postponed date TBD) and London Marathon, my 6th Star (postponed to October 4).

What's your training plan over the next couple of months?

My big goal for the year is a sub 3:15 marathon. I was training for London so I switched to a half marathon training plan to reduce my mileage and focus more on speed over the next few months. I need the structure of a training plan.

Your favorite at-home exercise routine?
I'm setting up Google Hangout workouts with my colleagues. I'm enjoying the 90-day free trial of the Peloton app (Becs Gentry is my favorite instructor). The UK is currently obsessed with the daily 9am YouTube "P.E. lessons" with Joe Wicks.

How is it for you staying at home?
I've had to figure out how to lead a team virtually and make sure everyone feels secure despite the uncertainty our event business, Virgin Sport, is facing. I'm grateful for Slack and virtual happy hours. 

One tip to stay motivated and maintain a routine?
Create boundaries. Don't open up your laptop before your morning run!

Recommended recipe?
We are cooking from Shalane's Run Fast. Cook Fast. Eat Slow. Thai Quinoa Salad at least once a week. Double the recipe and snack on leftovers for days. 

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Kenji Hirohata - Tokyo, Japan

Who are you at home with?
Living by myself.

What races have been postponed or cancelled?
Tokyo Marathon (cancelled) and London Marathon (postponed to October 4).

What's your training plan over the next couple of months?

I am taking it easy and jogging slowly these days. I'm focused on enjoying being outside. But I'm also trying not to decrease weekly mileage so I don't get out of shape.

“I live fairly close to the Japan National Stadium, and I was really looking forward to seeing Olympic marathoners running in my neighborhood. Now, I’m focused on enjoying being outside. I go out for a short walk during the day. It’s still legally OK to walk or run outside in Tokyo.”

Your favorite at-home exercise routine?
Not exercising at home. I go out for a short walk outside during the day. It’s still legally OK to walk outside in Tokyo. I'm planning to start core exercises at home. I know how to do planks and want to do more variety!

How is it for you staying at home?
I don’t have a daily routine, and I keep going to bed later and later. So right now I'm hoping to wake up, start and end work, and go to bed at more regular times.

One tip to stay motivated and maintain a routine?
Use Strava to find motivation from others running or exercising.

Recommended recipe?
Lu Rou Fan (Taiwanese pork rice) is quite easy to cook and tasty!

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“There are a few anchors throughout the day that help pull me out of my head: my morning run, Governor Cuomo’s daily press briefing, and the 7PM applause for NYC healthcare workers. Each of these daily ‘mile markers’ remind me that I am connected to something far greater than the anxious thoughts in my head. ”

Julie Hodgson - New York, NY

Who are you at home with?
Living by myself.

What races have been postponed or cancelled?
Boston Marathon (postponed to September 14).

What's your training plan over the next couple of months?

My goal this year is to break a 3:15 in the marathon distance. At the start of the year, I would have said that wasn’t possible, but lately I’ve felt myself getting stronger. I’ve derived so much satisfaction from the process of building strength and becoming a faster runner, that regardless of when or if the race happens, my new goal is to show progress week over week.

Your favorite at-home exercise routine?
A friend recently sent me this lower ab exercise. It’s short (10 minutes) and you can really feel your lower abs burn.

How is it for you staying at home?
Although I recognize how privileged I am to be able to work from home, I’ve never been a big fan. I am currently on week 5 of working remote, and it feels like I am on a hamster wheel. Without the boundaries of the physical office, the work day seems to bleed into every aspect of my life, and I struggle to turn off my thoughts. However, there are a few anchors throughout the day that help pull me out of my head: my morning run, NY Governor Cuomo’s daily press briefing, and the 7PM applause for NYC healthcare workers. Each of these daily ‘mile markers’ remind me that I am connected to something far greater than the anxious thoughts in my head. 

One tip to stay motivated and maintain a routine?
I’ve found this moment of pause to be a great opportunity to dream big. The longer I am in self-isolation, the less restricted my dreams are by thoughts of potential failure and disappointment. Early on, I started creating a vision board which sits above my desk. The visual reminder of the dreams I have for myself when this is all over has kept me motivated even in the toughest of days.

Recommended podcast?
Rich Roll Podcast Episode #506 on Taking Care in the Time of Coronavirus. During a time that is defined by fear and anxiety, I found it helpful to hear how they are using this moment of self-quarantine to reflect and grow. 

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How to Stay Motivated and Maintain a Fitness Routine

The current pandemic has changed how we exercise in this unprecedented time of social distancing, shelters-in-place, and quarantines. Before I share my five tips on how to stay motivated and maintain a fitness routine, I want to express gratitude to all of you doing your part to stay home as well as all of those keeping us healthy, from medical personnel and caregivers to grocery workers, delivery services, manufacturers and more - THANK YOU!

Stick to a schedule
Set times for when you will exercise. I try to incorporate my fitness breaks in the morning before starting work and in the early evening after my last meeting. I will even add those times to my calendar for accountability. If possible, experiment with exercising in a different area than where you work or sleep and setting a fitness vibe with music and lighting.

Create your virtual community
Ask friends who you normally train with to join you for an online workout (collection of 50+ options). My wife recently did a virtual dance class on Zoom with a few of her friends and 400+ other people! Take a chance on one of the many live workouts or virtual challenges on platforms such as YouTube, Instagram, and Strava to feel part of a community.

Mix it up
One way to lose motivation is by doing the same thing. I am varying my workouts from running solo outside and strength training at home to doing a virtual bike ride on Zwift and live-streaming a class. Apps such as Aaptiv and Nike Run Club can provide audio coaching and specific running workouts. You can also be creative with equipment: try using towels as resistance bands and dogs or toddlers (very carefully!) as weights.

Adjust your goals
While there are no imminent races on the calendar, explore how you can change your plan and keep the routine. This may involve reducing your training load and setting new goals such as streaks, time trials, or personal records in something new such as planks or my favorite, push-ups.

Be kind to yourself and others
Recognize that you will not be able to do everything, and that's ok! While we may have the time and ability to train outside, others impacted by the current situation may not. If you are running outside, avoid locations that appear crowded. Be mindful of your surroundings and take extra caution to keep a safe distance from others, at least until we invent hats with laser beams that project 6 foot circles around us!

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Running in COVID-19

As we face a global pandemic and focus on staying healthy and safe, the running community has already had over 100 races postponed, cancelled, or moved to virtual with more likely to come (updated sheet of half and full marathon changes from my friend Jim Diego).

I have been asked if running makes us less prone to contract a virus, and if so, shouldn't everyone be running? A free vaccine! On the other hand, many runners can relate to feeling under the weather for a few hours or days after an intensive training block. According to the age-old open window theory, immune system change after prolonged, strenuous exertion makes it easier for viruses and bacteria to gain a foothold and increases the risk of infection. Is this theory a big misconception? 

Running strengthens your immune system
Plenty of research supports the health benefits of running. Perhaps the most famous study in 2014 of more than 55,000 adults found that runners had 30% lower risk of all-cause mortality, even at 5 to 10 minutes a day of running. The World Health Organization also has evidence-based Physical Activity Guidelines recommending at least 2.5 hours of moderate-intensity aerobic activity per week.

This naturally makes us wonder, why not run more? Since the 2014 study, additional research has been done with groups of intense runners; one study by Berkeley Lab of more than 156,000 finds that runners logging at least 40 miles a week were 26% less likely to develop coronary heart disease than those running just 13 miles per week. Endurance runners can have wider arteries and more abundant capillaries improving blood circulation. Other psychological research points to greater mental and emotional payoffs from running more.

One of the COVID-19 headlines I came across this week was a Runner's World article on "What Runners Need to Know About Coronavirus". It suggests that runners going through normal training have an enhanced ability to detect and deal with pathogens. But it also claims, like the open window theory, that those who are overtraining or who have just completed a race are more vulnerable to infection because you are "pushing harder than you would in training, causing stress to the immune system."

Does running also suppress your immune system?
When it comes to immune system changes, running causes immune cells to change in two primary ways. Initially when you run, the number of immune cells in the bloodstream increases dramatically with some cells like natural killer cells to fight off infections multiplying by 10x. When you finish a run, immune cells decrease substantially and can remain at low levels for several hours which is often why many claim running "suppresses your immune system."

In fact, contrary to widespread belief, the latest myth-busting research shows that these immune cells are not destroyed but rather move to areas in the body that are likely to become infected like peripheral tissues including the lungs as deeper and faster breathing during aerobic activity increases the chance of inhaling something infectious. In these areas immune cells are believed to identify and eradicate other cells that have become damaged or malignant. In other words, after we run, our immune systems are in a heightened state of surveillance and defense, as opposed to immune suppression.

Although running may not increase the likelihood of catching a virus, other factors might such as training with those who are sneezing or coughing, using gym equipment including treadmill handles, being in places where there is a large gathering of people, and taking public transportation. To minimize COVID-19 and still run, maintain good hygiene and listen to your body. Wash your hands, use antiviral hand gel, avoid touching your eyes, nose, and mouth, don't run with body aches, chest congestion, and/or fever, and don't share water bottles or high-five other runners - an Usain "Lightning Bolt" pose will do.

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US Olympic Trials!

The US Olympic Trials takes place in 2 days in Atlanta with over 700 runners competing, which is almost double the field size last year. For some, the race is the ultimate test of their training over the past 4 years and a chance to earn one of 3 spots on the Olympic team. For everyone, the race is a dream come true and celebration of years of hard work to become an elite American marathoner.

The hilly course in Atlanta with 1,389 feet of elevation gain helps level the playing field. As a result, the race will be more about race tactics than pure speed. Who will make moves to separate from the lead pack? Who will cover those moves and who will get dropped?

The men start at 12:08, followed by the women at 12:20, with the separation intended to space out the race and limit runners passing each other over four loops. You may think watching a marathon on TV would be quite boring. In fact, watching how the athletes surge and keep their composure can be fascinating, if we are lucky to catch those moments with the ad breaks!

A few things to look out for:
Hills and more hills: A running stat guru predicts the course will result in times up to three minutes slower than a pancake-flat course because of the cumulative impact of all the uphills and downhills mixed in with the turns.

Fluid stations: They will be almost half a mile long since elite marathoners create their own bottles and turn them in the night before. Since athletes may knock over someone else's bottles, there will also be regular aid stations but with bottled water and bottled Powerade instead of cups due to doping control. For the Trials, you can expect 4,200 elite bottles for 700 runners whereas the Boston and New York City marathon majors have only 640 bottles for 80 runners.

Nike Vaporflys: With the IAAF deeming these Nike shoes legal and eligible for the Trials, how many of the runners will be wearing them?

From trails to Trials: Jim Walmsley is an ultramarathon champion who has never raced a marathon but has run 50 miles in less than five hours. CJ Albertson has regularly been logging 26+ miles at low 5-minute pace on Strava on trails in California.

Better together: Runners will be working together in Trials especially since the race is without pacemakers. Training partners Emily Sisson and Molly Huddle are both favorites to make the team, with 28-year-old Sisson setting a US debut record in her first marathon at London 2019 and 35-year-old Huddle making every national team she's tried out for since 2011.

Or better off alone?: Galen Rupp and Jordan Hasay have the fastest marathon finish times in their respective fields, but both have made major changes after their coach Alberto Salazar was banned by the US Anti-Doping Agency and exposed by over 10 other runners for his abuse. They both dropped out of the Chicago Marathon in October, Rupp at mile 23 with a calf strain, and Hasay at mile 2 with a hamstring injury. Rupp did win a half marathon earlier this month in 1:01:19 as part of a 22-mile training day.

Race conditions look almost ideal with temperatures in the low 40s, little wind, clear skies and sun. Airing live on NBC, NBCSports.com/live, and the NBC Sports app from 12pm ET, tune in to find inspiration for your training and watch how the marathon can truly be a team sport.

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If I Collapse, Please Pause My Garmin

I started using both a GPS watch and the online platform Strava to track my workouts in 2014, thanks to receiving the Garmin Forerunner 620 as a holiday gift from my mom and my wife. I’ve tracked almost every run since then -- 1,984 runs to be precise -- and stand by the motto “if it’s not on Strava, it didn’t happen!” It’s hard to think of what running was like before my Garmin, even though I spent more than 15 years running races either without a watch or with a classic Timex sports watch.

These days, a Global Positioning System (GPS) watch like a Garmin saves me time from manually calculating basic metrics, like distance and speed, as well as more advanced ones like heart rate and cadence. While my Garmin keeps me accountable and has likely helped me become a faster runner, it can also cause anxiety and stress. Runners can become overly dependent on their GPS watches, forgetting how to run by "feel" and listen to their bodies, which is critical to becoming a better runner. How and when should you decide if a GPS watch is for you? Consider these three objectives. 

Becoming more active
One of the well-known benefits of fitness tracking is simply to encourage movement. You wear an object whose main purpose is to record and analyze activity. When you are moving outside, GPS watches use a process called "triangulation" to determine your location and speed by using how long it takes to send and receive satellite signals and how far away the satellites are. When you are running indoors, walking, or staying still, GPS watches use accelerometers that detect movements or vibrations of the body to make similar determinations. 

Fitness tracking can tell you how many steps you have taken in a day and even notify you when you’ve been sitting for too long. There is not a lot of evidence that suggests fitness tracking improves long-term health outcomes, even if they are good short-term motivators. When they became popular in the mid-2010s, surveys found that more than half of people who bought a fitness tracker eventually stopped wearing it. Keep in mind these studies were not just of runners, who are likely a more determined subset, experiencing both short-term and long-term benefits of tracking their runs. For me, GPS watches are more than just step counters. I’m often inspired to round up my miles for the day or pick up my pace for the sheer satisfaction of seeing a number on my watch!

Capturing reliable data
For the most part, GPS watches do a fantastic job collecting data. Factors such as winding roads, tall buildings, and even overcast skies can affect satellite signal acquisition and strength, but watches use multiple networks, higher signal refresh rates, and historical data about your running dynamics (e.g. stride length, stride rate, vertical oscillation) to overcome these blockers and track your miles. I’ve appreciated how most GPS watches today pre-cache satellite information so you wait only a few seconds to acquire a GPS signal -- a blessing when you are waiting outside in the cold or want to squeeze in a short run. And as I do most of my training on my own, my watch often acts as my training partner to keep me honest.

Many elite marathoners train with GPS watches but do not use them during a race, which is not surprising since when you’re competing at that level, tactics matter more than pace. Boston Marathon champion Des Linden says "satellites can be fussy in cities" and, like Kara Goucher, she prefers taking manual splits at mile markers. But for the rest of us, GPS watches can help keep us on pace in a race. When runners complain about GPS watches overestimating the length of a 6.2, 13.1, or 26.2 mile race, more often than not, the extra mileage is a result of not running the tangents around the corners along the course. Races are measured by the shortest possible route, which is nearly impossible to achieve in races with turns.

If you are training for a race, chances are you want accurate distance tracking and instant feedback on your pace. GPS watches are superior in this respect to most fitness trackers, smartphones, and smartwatches and tend to have longer-lasting batteries, which can make a difference for endurance races. Over the last few years, GPS watches have incorporated the capabilities of fitness trackers, but time will tell if smartwatches like the Apple Watch can reach the same level of accuracy and user experience as running-specific GPS watches.

Turning insights into action
Most of the information a GPS watch gives us is something we already know or can calculate with a stopwatch, even if it’s time consuming; nevertheless, the insights can help form an action plan for yourself. As a runner, I use lap pacing for instant feedback and to train faster during interval and tempo runs. I look at my history to do better next time or even just for a confidence boost before a race. As a coach, I study heart-rate data to comprehend an athlete’s effort and potential, and running dynamics data to work on running economy, remembering to take the data with a grain of salt. The latest GPS watches will even learn about a runner’s performance over time and predict race results or make recommendations on recovery time.

On the other hand, there is research that suggests you know yourself better than any high-tech device. We are more sensitive to physiological change and have a higher degree of consistency amidst environmental factors. Improving your ability to speed up or slow down based on immediate and intuitive feedback can be powerful. You know how to master your body, adapt your pace, and better respond to changes in a race. The extra step to check your watch while running can not only result in misleading decisions but also remove you from a feeling of control and state of “flow.”

Perhaps the most useful way to act on data from GPS watches is in aggregate. Millions of data points can form valuable statistical samples to optimize training programs, racing strategy, and even other areas like gear and nutrition to make us faster and fitter. One recent study used GPS data from Strava to validate the hypothesis that Nike's Vaporfly shoes can make you 4-5% faster. I’ve personally used my data in aggregate to better understand my fitness performance over a year and set goals for the following year. Some of the actions I have taken include incorporating strength training more regularly and including swim drills to improve my average swim pace.

My take 
A GPS watch is worth it for the convenience and the insights, but use it thoughtfully! Focus on the data that will help improve your running, especially when you can step back and see longer-term patterns in your performance. And on most of your runs, ignore your watch. Pay attention for interval runs or occasional tempo and hard long runs. Running not only challenges us mentally and physically, but also instills a sense of freedom and joy that can be lost if we are constantly checking how far or fast we are running. What your watch tells you can never be a substitute for what you feel and what you want to do.

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2019 Recap and 2020 Goals: New Decade, Same Process

Happy New Year! Welcome to the first Thursday Tempo of 2020 and #37 since I started in 2018. You can find my past editions on runwithraj.com/blog.

The start of a new year presents an opportunity for resolutions. For runners, our goal-setting usually occurs after we sign up for a race or finish one. But most individuals fail to maintain pledges because of time or effort needed to stay the course.

I have been making resolutions for over 20 years, and I too struggle to keep some of them each year. Over time, I have learned some tricks to be better at setting goals and achieving them.

Setting goals

• Consider setting goals about behavior: aspects of well-being such as fitness, mental health, nutrition, recovery, and sleep are good areas where you can bring about change

• Ask yourself “What would make me happier?” since the more your life reflects your values, the happier you’ll be

• Make your goals specific, realistically achievable, and measurable

Achieving goals

• Chart a path to success for each goal, including how you can accomplish it, by when, and who will keep you accountable

• Consider implementing a habit loop to be consistent and make a goal part of your daily routine

• Anticipate roadblocks that may arise and how you would respond, remembering to strive for progress not perfection

Here’s how I did against my 2019 fitness goals:

• RUN: 7 marathons: 5 new states, Boston #7, and NYC #8 as an Achilles guide

  • Achieved: I ran marathons in exactly 5 new states: Utah, Colorado, Montana, Maine, and New Hampshire. In addition, Utah, Colorado, and Montana were all races at altitude; in fact, the Montana race is known to be “the highest road race on planet Earth” with an average altitude of over 9,000 feet. 

  • I was able to recover from a torn hip labrum after the net downhill race in Utah to run my 7th Boston marathon, and I was honored to guide a runner from Mongolia in my 8th NYC marathon. I ran just about the same number of miles as 2018 (12 miles less, to be precise) but I was 5% faster averaging 7:30 minutes per mile.

• RUN: Marathon PR OR 2 back-to-back (Saturday/Sunday) sub-3:00 marathons

  • Achieved: I did not sign up for any fast and flat races in 2019 and actually haven’t in a few years, so I could not run a PR in races with a lot of hills or at altitude. Moreover, running 7 or more marathons in a year makes it harder for me to put in quality time for both training and recovery for a PR attempt.

  • Nevertheless, I did run back-to-back sub-3:00 marathons in New Hampshire (2:55:22) and Maine (2:59:50) on consecutive days. Both courses were incredibly hilly, though Maine was slightly more forgiving than the 1,500 feet of elevation gain in New Hampshire. This was also the fourth time I ran two marathons on consecutive days, the previous times being in 2014 (Indiana and Ohio), 2015 (Iowa and South Dakota), and 2016 (Alabama and Mississippi). I was glad to know that my aging body can still recover fairly quickly (with the help of my trusty compression boots).

• SWIM: 125 miles of swimming

  • Not Achieved: I did 97 miles of swimming - my goal of 125 was ambitious but attainable, as I ran a similar amount of miles last year and swam 165 miles. On the bright side, I was about 3% faster in 2019, averaging 1:45 minutes per 100 yards.

• STRENGTH: 75 hours of strength training

  • Achieved: I doubled my goal with 152 hours of strength training as I introduced hot yoga and regular post-run strength into my weekly routine, as well as doing more barre and pilates classes with my wife. My total exercise time (running, swimming, cycling, and strength) for 2019 was 517 hours, but it should be noted that 76 hours or 15% was commuting on a Citibike!

• COACHING: Coach 10 athletes 1:1, coach 2,000 new athletes in classes, 2x subscriber growth of bi-weekly Thursday Tempo

  • Partially Achieved: I coached 21 athletes 1:1 over various training periods of the year. 16 of them (76%) set personal records in a race. Last year I taught 2,147 unique athletes in my treadmill class at Mile High Run Club and an additional 1,717 in 2019. Although that was less than my goal of 2,000, I joined the audio fitness app Aaptiv midway through the year and likely reached thousands of new athletes through 30+ audio workouts recorded. Finally, I had 2.6x subscriber growth for this Thursday Tempo newsletter.

So, what’s in store for 2020?

As of now I’m signed up only for the Ann Arbor marathon on March 22 and the Boston marathon on April 20 (my wife’s birthday!). I have visited Ann Arbor the past few years to spend time with two of my closest friends who are in academia and medicine at the University of Michigan, so this year I’m hoping to also run in the local marathon. I sat out the Boston marathon in 2015 the last time it fell on my wife’s birthday, but early signs point toward celebrating together in Boston. I am hoping to find a flat and fast fall race and go for a PR. Outside running, I plan to continue swimming and strength training twice a week and improve both my recovery and sleep habits.

As much as I enjoy teaching classes and coaching athletes, I began to scale back on both toward the second half of last year and will continue to focus on quality instead of quantity. So I won’t be setting goals for number of fitness hours, athletes coached or even newsletter subscribers. In 2019, I enjoyed creating a five-week program on Aaptiv called “Race Prep,” which included intervals and strength workouts that I believe are the foundation of training for any race. And in the spirit of “what would make me happier” I want to have more time for reading and volunteering, especially since a longer-term goal of mine is to promote fitness and well-being for children in low-income schools.

• RUN: 6 marathons: 4 new states, Boston #8, and NYC #9 as an Achilles guide

• RUN: Marathon PR

• RECOVERY: Stretch and/or foam roll after every run

• FITNESS: 2x swimming and strength training per week

• COACHING: 70+% PRs for athletes I coach; 2 new running programs on Aaptiv

• LEARNING: 6 podcasts or 1 book per month

• SLEEP: No device usage in the bedroom; no alcohol or caffeine within 2+ hours of bedtime; average 7+ hours of sleep per day

• MENTAL HEALTH: Meditate 5x per week

• SERVICE: 100 hours of volunteering or 1x per week through Achilles and other organizations

I want to thank each of you for supporting this passion of mine. A special thanks to Aditi, Adrienne, and Anisa for the feedback and editing on many of my posts in 2019.

Feel free to share your goals with me so we can keep each other accountable. I'm here to help you achieve them. Let’s get it, 2020!

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The Major Life Lesson I Learned Training with a Coach

by Haylee Barber

Goals. We love them, we hate them, we make them— and sometimes, we break them. I’ve always been a goal-oriented person. As runners, I’d say many of us lean more towards the 'goal-obsessed' category. We swear by them. We ‘PR’ through them. We ask ourselves paradoxical questions like- “how many hours can I work this week and still run 50 miles?” We might even wonder at times, what would running be without them?

Thus, like many runners, I set out this summer to accomplish a running goal that has nagged at me for a while now: run a half marathon in under two hours. Let me preface this a bit by saying I am, by my own standards, a very average runner. I was a dancer growing up and briefly tried my hand (or feet) at track and field in my senior year of high school. I excelled at the triple jump but was far too late in the game to become a competitive runner. When I stopped dancing halfway through college, I found running as a way to stay fit and clear my head. But pace wise, I’ve always hovered around that seemingly unbreakable 10-minute mile.

When I moved to New York City after graduating from college, I continued running and signed up for my first half marathon in Washington D.C. I downloaded a training plan online and ran with a cousin. Both of us came in around two and a half hours. I mostly remember overheating and getting quite sick after the race. It wasn’t a pleasant experience, but I was happy to finish. The following fall, I signed up for the Hamptons Half Marathon and improved my time by 10 minutes. I’d been running frequently but still followed loose training guidelines. 

Last winter, in an unending quest to survive the New York City winter’s cold temperatures and dark days, I started taking classes at an indoor treadmill studio. After my first class, I got an email from the Coach talking about my form and performance in class, encouraging me to come back again. I was intrigued.

A few weeks later, as the bitter winter wore on, I was back in the studio pushing my treadmill’s incline grade up to four percent while huffing and puffing. Coach was joyfully encouraging us to push through the intervals and “smile!” as I was quietly cursing his name. 

As a former dancer, I crave constructive criticism and achieving goals. And let’s be honest- the professional world can be a confusing place of incremental change. And what do we runners crave? Achievement. Personal records. Wins! 

Working in media for the past few years has taught me patience and tenacity. But, like many, sometimes I am sometimes frustrated with my own personal progress. Where am I going with my career and what does it all mean? Running doesn’t ask those questions. It’s purely scientific. Work hard: improve. Stay on the couch: remain the same. 

As the winter melted way, I looked for a way to carry my recent treadmill improvements outdoors. I browsed around and found a local October half marathon - the Staten Island Half. The fall seemed reasonable and far enough away that I would have time to really train right this time around.

I approached the Coach about the possibility of developing a training plan for the race. He asked me to fill out a form about past injuries, paces, nutrition, motivations to run, and goals. After a couple more coaching discussions, I received a customized and color-coded training program spanning 15 weeks.

I began work immediately. But those colors couldn’t fool me, this wasn’t all fun and games. If I wanted to get faster, I had to work. Each week, I’d completely different workouts while slowly increasing mileage. The toughest (and most necessary) for me were the speed workouts. Aside from high school track, I’d never had the gumption to force myself to do 800 meter repeats or worse- mile repeats. 

I learned about paces. I learned about nutrition. I learned that when you wake up in the middle of the night with searing cramps in your foot it could actually be a depletion of electrolytes.

Coach encouraged me to upload my runs to the Strava running app so he could track my progress. On Saturdays, I usually had my “long run”, and it was rewarding to see how I improved in both distance and pace as the summer unfolded. 

The high: a rainy 10-miler through the streets and bridges of Brooklyn at my fastest long run pace ever. The low: throwing up after a run or two (again, those pesky electrolytes).

By the time October rolled around, I’d built up mileage and my paces had become significantly quicker. I was feeling great! I could go to the Olympics! OK, not quite. But I did make many improvements that added up, and it was pretty fantastic having accountability and motivation from Coach throughout the process. 

So, just like that, race day was upon me. I’d practiced everything. Nutrition. Gear. Paces. Coach laid out a pacing and nutrition plan for the race that would get me just under my goal. I read it about 100 times as I anxiously rode the ferry to Staten Island with thousands of other runners. I could feel it. Today was my day!

Until…it wasn’t. I began the race feeling excellent. I was flying! Unfortunately, my watch must have confused paces because I thought I was easing into my goal pace per my plan, but I really was… well… flying. My first four miles were far too fast. By mile five, I was winded but luckily met a runner who encouraged me to keep up the pace through mile seven. 

If you’ve ever run Staten Island, you’ll know it’s a course full of hills. By mile nine, I was struggling. I tried to practice my race mantra to “run the mile you’re in,” but I felt pretty bad. I did my best to enjoy the day and seeing the Verrazano Bridge after mile 10 was a huge highlight. But looking at my watch around mile 11, I knew my stretch goal was not in reach.

Crossing the finish line of a race is always a highlight, though I must admit my emotions were mixed. My parents had tracked me and texted that my final time was 2:04. This was still a big personal record for me, but I couldn’t help but wonder- what happened to me out there? 

As the race wound down and I dragged my very sore self back on the ferry, I had a realization. The race might not have been exactly what I’d hoped, but really, does life always play out exactly the way we plan?

As I sat on the ferry watching the city go by, I reflected on my four years in New York City. I remember when I arrived with the naive impression my life might play out a bit like a Nancy Meyers rom-com. I’d soar my way up the corporate ladder while looking fabulous. Ha!

My training, like my time in New York, had its ups and downs. The race wasn’t quite what I'd expected, and yet it was still a huge accomplishment and a great day. What was really important was the small improvements I made and the many wins in the process.

Most of all, running with a coach was a true game-changer. When I had a great run, someone was there for congratulations. When I considered skipping my speed workouts, I forced myself out the door and onto the track, knowing Coach would keep me accountable. In fact, recent research has shown that prescribed training from a coach can improve mood and even help women with major depressive disorder.

The journey to Staten Island was much like that of the ‘real world’ - highs, lows, and change made possible by special, encouraging people (including you, mile seven runner!) 

As for that two hour goal: 2020 redemption is coming. 

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Promoting a Culture of Wellness

From December 3 - 5, I helped plan a Wellness Week at the Google NY campus with my colleague Charlie and an amazing team of volunteers. We had over 2,600 participants in 30+ events covering topics such as breath training, fitness, happiness, meditation, mental health, nutrition, recovery, and sleep!

Our mission was to promote a culture of wellness through community and education. Even at a company like Google, a significant percentage of employees struggle to cope effectively with work-related stress and are unable to detach from work during non-work time. In our role as the “well-being champs” of the NYC offices, Charlie and I wanted to do something more meaningful through a collection of volunteer-led, wellness-related programming. We were also able to raise awareness of many internal and external resources with over 6,500 visitors to the Wellness Week site we created.

Below are a few highlights!

Choose Your Plate: The Essentials of Nutrition

Registered dietitians Brooke Loewenstein, Rebecca Jay Forman, Sammi Haber Brondo

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How Google’s Leaders Practice Wellness

Brian Welle, Erika Hagberg, Heather Marotta, Jason Mills

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Free Library Card signups with the New York Public Library

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Choosing Wellness as a Professional Athlete

Fireside chat with former 14-year NBA player and 3x Olympic medalist Jose Calderon

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Sleep Matters!

Workshop with Dr. Stuart Quan

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Optimize Your Energy

Fitness professionals Darren Tomasso, Dennys Lozada, Melissa Miles

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Wellness Chalk Art

Artist Kara Hoblin

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Pre-Race Routine

Race week can bring a mixed set of feelings to runners, from anxiety, doubt, and impatience to optimism, confidence, and excitement. Some research even suggests that your emotional intelligence is a better predictor of race times than your training! So what should your pre-race routine be to regulate your emotions and run your best race?

I'll cover pre-race training, nutrition, and mindset as well as an exhaustive race checklist that you can pick and choose from.

Training

There is not much you can do the week before a race to improve. While you may have successfully pulled all-nighters in school to cram for tests, that approach doesn't work for running! You should "taper" to allow your body's energy, strength, and health to return to optimal levels. Incorporate strides at the end of your final easy runs to practice a quick turnover, avoid weight training to keep your muscles loose, and stay off your feet in the two days before a race to conserve energy.

Before the race, set goals and a pacing strategy to achieve them. I know; it’s easy to say but hard to do! Break the race down into digestible segments, such as four 10ks for a marathon. This approach will help you relax and hold back early to avoid spiking your heart rate and lactic acid levels in order to have a strong and fast finish. 

A strategy that I usually suggest is negative splitting. This means starting slower than your goal pace and easing into goal pace for the first half, then working harder and perhaps exceeding your goal pace in the second half. Be conscious of weather that could affect your goals and any turns and hills that could affect your pacing. And run your race and not anyone else’s: that could mean not wasting energy bantering with a cheery runner trying to pace off you.

Nutrition

Have a race nutrition plan and stick. to. it. Easy to say and...easy to do! This could be your energy gel of choice and water every 4 to 5 miles and sports drink every 2 miles after the first gel. Treat nutrition as your performance boost instead of something you despise. Avoid trying anything new, especially at the expo where you'll be greeted by wonderful folks promoting the latest organic bar or speed-boosting drink. 

Make carbs a large part (70 to 80%) of what you eat before a race—bagels, oatmeal, pasta, potatoes, bananas—to increase energy stores. At the same time, tapering your training includes calories consumed too. A huge meal the night before is a myth. Have carbs, some protein, limit dairy, spicy, fatty, or high-fiber foods.

Hydrate with electrolytes, especially the day before and the morning of the race. Plan your race morning breakfast 2 or 3 hours before, leaving enough time to digest. I like a bagel with almond butter, a small energy bar, a piece of fruit, and water with electrolyte tabs. Visualize the crisp and refreshing post-race beer!

Mindset

Being in the right mindset is arguably the most important part of a pre-race routine and often the difference between a good and great race. As Eliud Kipchoge, the greatest marathoner of all time, says, "If you don't rule your mind, your mind will rule you." There will be moments in a race when your body is screaming "no." It's in these particular moments where you can get your mind to say "yes." 

To adopt a calm and confident mindset, start your race by treating it as a celebration of all your hard work. While your training could have always been better, focus on the speed workouts, long runs, and tune-up races where you expanded your limits and got that runner's high! Picture yourself overcoming hard parts of the course, and smile as much as possible, beginning at the start line.

Lastly, recall what you've told yourself to get you through training. Use mantras in the race that speak to you:

• "Arms, Arms, Arms!" 

• "Time to fight!"

• "Push!"

• “Just relax.” 

• "Easy, light, and smooth." 

• "This is what you came for!" 

• "When it hurts, just smile :)"

Remember it. Write it on your hand. And recite it out loud when it's tough. Research shows that repeating a mantra will prevent you from getting caught up in obsessing in those moments of “no” and instead produce a "calming effect." Change your mindset, and you'll change your performance.

Race Checklist
Gear

• Race Bib

• Singlet

• Sports Bra

• Shorts

• Socks

• Racing Shoes and Orthotics

• GPS Device and Charger

• Warm-up Top and Bottom Layers

• Post-race Clothes

• Head-wear (beanie, hat, visor)

• Arm-warmers

• Gloves

• Extra Plastic and Garbage Bags

• Walking Shoes

• How to handle Hot weather and Cold weather

Medical

• Anti-chafing (balm, cream, nip guards)

• Band-aids

• Daily Vitamins, Prescription Medicine

• Lip Balm

• NSAIDs (non-steroidal anti-inflammatory drugs)

• Safety Pins

• Sunscreen

• Tape

• Tissues/Toilet Paper

Nutrition

• Pre- and Post-race Fuel

• Water bottle

• Energy “Gels” (non-caffeine and caffeine)

• Electrolyte, Salt tabs

Recovery

• Hard ball

• Roller

• Stick

• Other Massage Tools

Other

• Cash

• Credit Card

• Insurance Card

• Photo ID

• Race Forms

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When I Fell in Love with Running

The moment I fell in love with running began with a failure. It was August 1998 -- I was 12 years old. I had just started middle school in the Bronx and was commuting solo from New Jersey without the protection of my parents or companionship of my younger brother.

Growing up, I loved playing Little League soccer and baseball in my small, suburban hometown. While I was not always the most gifted player on the team, I practiced hard and earned respect from my coaches and teammates. I was a key forward in soccer and starting pitcher in baseball.

So naturally, at my new school, I wanted to join the soccer team, the most prestigious given its winning record and competitive selection process. But on the first day of tryouts, I quickly realized my new classmates played on a whole other level! They demonstrated better dribbling skills, body control, size, and strength. I was cut.

I was still desperate to play a team sport. The only team I could join at that point was boys’ cross-country, and lucky for me, there were no tryouts. How hard could it be to run a few miles? I figured that even if I didn't enjoy it, running would get me in shape for winter swimming and spring tennis.

Our cross-country practices and races took place in the 1,146-acre Van Cortlandt Park in the Bronx with miles of cinder trails, including forgiving "flats" circumscribing the park and less forgiving "back hills" tucked away in the woods. Van Cortlandt was conveniently located a short half-mile jog downhill from my school and full of continual movement. Blue, black, maroon, and orange uniforms would crowd the wide-open flats -- athletes warming up, running, meditating.

My first week of cross-country preseason was more grueling than anything I had ever done before. The middle school and high school teams practiced together, and after our warmup and stretch, we were all ordered to run into the back hills for seemingly endless repeats of the 1.2-mile loop until we could no longer pick up our legs. I would feel myself getting progressively slower on each loop. When running up the last hill, I remember screaming encouragement to myself that escaped only as feeble grunts. Practice was a constant battle with pain. Everything hurt!

After practice, the saving grace was cheap pizza and a can of Coke at Broadway Joe’s across the Park. And after a race, we splurged on heavenly carrot cake from Lloyd’s, a hole-in-the-wall bakery that probably laced its frosting with something illegal. I would then trudge back onto the subway to go home and tackle a pile of homework. I soaked my legs in warm baths and applied copious amounts of Salonpas (the Japanese version of Bengay), praying that my legs would not feel like bricks forever. I knew that almost half of those who came to preseason every August dropped out before the season started, and I was determined not to quit. 

As I persevered through cross-country practices and races, I often surprised myself by exceeding my own expectations. Every time I overcame pain, set a new record, or placed higher on my team, I gained confidence. I looked forward to testing and expanding my mental, physical, and emotional limits. Running began to fill me up with positive energy. I took my coach’s words to heart: “Pain is necessary. Suffering is optional.” I understood that the pain I experienced was temporary. It would go away and be replaced by a wonderful feeling of accomplishment -- a runner’s high.

It was this routine that made me an avid runner: the warmup to Van Cortlandt Park, the camaraderie, the gut-wrenching workout, the pain, the runner’s high, and of course the pizza and carrot cake! My failure in soccer turned into some semblance of success with running.

Running is now a part of my identity. It speaks about me, and it speaks to me. I will always remember the Van Cortlandt Park back hills and when I first fell in love with running.

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5 Lessons I've Learned From My Athletes

On March 31, 2012, two weeks before I ran the Boston Marathon, I officially became a running coach. I completed my first coaching certification through USA Track & Field in Brooklyn, NY. And few weeks after Boston, inspired by running the oldest and most iconic race in America, I completed another certification through the Road Runners Club of America. From these programs, I learned about training theory, biomechanics, running psychology, coaching ethics, and so much more. I was eager to use what I learned not only in my own training but also with prospective athletes training for their first races or personal bests.

I started by creating training programs for friends and coaching friends of friends. I would even run with some of them to correct form, distract them from the occasional pain, and motivate them to run longer and faster. Without a doubt, the greatest reward of being a coach is seeing athletes accomplish goals they once thought was impossible. While the inherent nature of coaching involves helping others learn, in the process I also learn from them. Here are five lessons I’ve learned from runners I’ve coached over the years.

1) Know Your Value
In my first year as a coach, I did not charge for my time. I didn't feel I had the credibility, and I was simply happy to share my passion and expertise and see runners improve. It wasn't until one of my clients told me that he would feel more accountable if I charged. Sure enough, turning coaching into a job made both my athletes and myself more incentivized to do better. Price is often a proxy for quality, so over time, I've been able to become more aware of and confident in my value as a coach and raise my fees.

2) Have a Trusted Network
Despite my desire to solve every problem, I know that I'm not a doctor, registered dietician, or licensed therapist. I've developed an ability to identify and diagnose numerous running-related injuries and health conditions but I’ve also learned when to share my opinion and when to recommend the advice of professionals. As a result, I maintain a trusted network of partners that I can recommend when I'm not the expert; for example, if there are symptoms of strains, fractures, low bone density or hormone levels, poor eating habits, or mental health challenges.

3) Dance in the Moment
It's easy to transfer knowledge and impart wisdom from experience. But I've realized that good coaching requires being able to "dance in the moment" - what I would define as being present, listening actively, and asking questions to help runners grow rather than just teaching and mentoring. Coaching is about unlocking one’s potential to maximize performance. It requires creating trust, hearing and reacting to the person while noticing energy, mood, and tone, and asking open-ended questions. Dancing in the moment allows athletes to create possibilities and solutions themselves.

4) Let Life Happen
The very idea of a training plan reflects order and structure, but life demands us to be flexible and nimble. Factors such as certain health conditions, personal and work conflicts, and the weather will deter training and racing. I have spent months coaching a runner with significant performance gains and personal bests in the process only to be met with a goal race where it's 80F degrees at the start. Rather than having an athlete play "catch-up" or feel regret, I tell my athletes to focus on what's ahead and what you can control. Strive for progress, not perfection. There will be another day to train and another race to run.

5) Find Inspiration
While I aim to inspire others as a coach and runner, I find my own inspiration from my athletes. Helping others through their challenges and enabling them to achieve success helps me with my own struggles. I am constantly reminded to never take the sport too seriously and instead remember why we run: to test and expand mental and physical limits, to connect with inner thoughts, and to understand ourselves better. Inspiration will help you become more confident and passionate in what you do. When I see others finding joy in running, I know that I have succeeded as a coach.

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When and How to Run in the Heat

Last weekend's heat wave throughout the central US and East Coast forced many runners to wake up before the crack of dawn or take their runs indoors to the treads. With the heat index - what the temperature feels like when you combine air temperature with relative humidity - rising above 100F, several large races such as the NYC Triathlon and NYRR Marathon Training Series 10-miler were even cancelled. With two months of summer left, we will likely experience a few more heat waves, and you can prepare yourself better for the next one.

A heat index above 103F (e.g. 88F & 75% humidity or 94F & 50% humidity) is considered dangerous. Heat cramps and heat exhaustion are likely, and heat strokes are possible with prolonged running. When the index is above 125F (e.g. 92F & 85% humidity), a heat stroke is highly likely as the process of evaporating sweat from your skin is limited, and your body cannot regulate its temperature. This can cause your central nervous system to shut down and lead to brain damage. You might be surprised to know that the heat index is calibrated to only shady conditions, so if you are exposed to direct sunlight the value can be 10-15F higher! Here is a handy Heat Index calculator and chart.

When to Run in the Heat
Since the heat index value is often understated, I recommend athletes to not run when the index indicates "danger" or "extreme danger". Be smart and run on the tread or swap a run day with an indoor cross-training day. Look at the forecast the day before a run and optimize when to run for the lowest heat index, which means sacrificing your beauty sleep and waking up early when the air temperature is low or staying patient until the evening when the relative humidity is low.

There is no benefit complaining about weather that you can't control. What you can control is when you run and your attitude. I spend time with my athletes helping them get into a more relaxed and positive state of mind before hard workouts and races, because I truly believe mental strength breeds physical strength. Other runners' complaints about the weather should not affect you. Run the higher road. In the words of Andre Agassi, "control what you can control".

How to Run in the Heat
Surviving hot conditions will require you to adapt your 1) gear, 2) nutrition, 3) pacing, and 4) mindset. By doing so, you will be fine running outside even when it is hot and the heat index indicates "caution" or "extreme caution".

1) Gear
Keep your clothing to a minimum, e.g. a singlet or sports bra and split shorts. My fellow coaches Tim Downey and Kyle Axman keep it simple by running shirtless at all times. Your kit should be light in color, lightweight, and ideally have vents or mesh. You'll notice many pros cut holes in their singlets for races in the heat. Use nip guards and a healthy amount of lube in areas where you experience chafing. Just be careful where and when you ask for lube - a running specialty store or race expo are fine but Whole Foods or a bar may not be!

In addition, use sunscreen if you anticipate direct exposure to sunlight. A visorwill help keep your head cool and prevent your body from overheating. A light cap is ok; however, a cap without ventilation on the top will be counterproductive by trapping heat on your head. I have forced myself to become accustomed to wearing sunglasses to protect against UV damage and avoid using extra energy from squinting and tensing my face. One of Meb's secrets is that wearing sunglasses also helps reinforce good form - your head is steady and your shoulders back and relaxed to keep your sunglasses secure.

2) Nutrition
Electrolyte intake is crucial given we lose more electrolytes, and at a faster rate, in the heat. Before, during, and after runs, try having an electrolyte sports drink instead of just water. NuuN tablets and SaltStick are worth first experimenting with and then using routinely. Ample hydration and electrolytes will prevent the common occurrence of "cardiac drift" in the heat, where your heart rate increases over the course of a run even when your effort is the same. Dehydration causes your heart to work harder to pump your blood and deliver oxygen to muscles.

In the heat, I either pre-plan water stops or carry a bottle with an electrolyte drink. While carrying a bottle adds extra weight, I alternate between my right and left hands and use the bottle to reinforce good form, like the sunglasses trick, holding it by my sides instead of by my chest and driving straight up and down with my arms.

3) Pacing
With a cautionary heat index, focus on your rate of perceived effort rather than a specific pace. During your first week of running in warmer weather, listen to your body and adapt gradually over the ensuing couple of weeks. It's ok, and arguably more beneficial, if you run a slower pace to maintain the same effort as you did in cooler weather. When heat spikes even post-acclimatization, perceived effort is be your guiding principle. This could include a longer warm-up, cool-down, and recovery breaks or a more intentional run/walk strategyto better manage your heart rate.

4) Mindset
You will most likely not be racing a marathon in the heat and humidity, though even if you do, you'll be mentally and physically prepared. I have raced a handful of marathons when it was over 80F at the start, including my first Boston in 2012. Safely use hot conditions to build your mental strength. Your body will experience physiological changes to sweat faster and pump blood more easily, becoming more efficient at cooling itself. The improved blood circulation delivers more oxygen to your muscles, building your mental confidence as well as your aerobic capacity and physical strength.

If you experience symptoms of notable dizziness, lack of sweat, muscle cramps, or nausea, stop your run and cool yourself by seeking shelter and cold water or ice. If symptoms persist then seek medical help. It is not smart to run in peak heat conditions simply to act tough or impress someone. Remember to control what you can control: prepare your gear, nutrition, pacing, and mindset ahead of time, and you will wish it were hotter and more humid out...said no runner ever!

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The Ins and Outs of Training Plans

The Ins and Outs of Training Plans

As we enter mid-July, runners start to follow training plans for fall races. Next week marks 19 weeks until the Philly Marathon and JFK 50 Mile, 16 weeks until the NYC Marathon, 13 until Chicago and the Staten Island Half, 12 until New Hampshire and Maine, and 11 until Berlin and the Hamptons Half. In case you weren't keeping track. And just one week to the Greater Yellowstone Adventure Series if you want to join me next Saturday in Montana!

I'm often asked when you should start training and what comprises a good training plan. I will share my thoughts on both, using experience from coaching athletes of all levels and racing over 50 marathons myself. Feel free to reach out with questions.

When to start a training plan?
It is no surprise that this depends on the runner! Your age and current level of fitness, weekly mileage, race experience, injuries or conditions, and life schedule are all factors to consider. I have coached runners to a goal-pace half or full marathon over cycles as short as four weeks to as long as 20 weeks. A training plan beyond 20 weeks can become mentally and physically exhausting and lead to overtraining, unless you are truly starting from scratch. Overtraining syndrome occurs when you train beyond your body's ability to recover. You experience energy depletion, diminished performance, and persistent soreness in your muscles and joints.

For healthy and active runners with race experience, 12 to 16 weeks for marathon-specific training and 8 to 12 weeks for a half is often sufficient. If you anticipate work travel, personal conflicts, or medical conditions interfering with training, it can be helpful to have more flexible and slightly longer training cycles, such as 14 to 20 weeks for a full and 10 to 14 for a half.

My athletes ask me how long of a plan I follow. As someone who has run six to eight+ marathons a year since 2011, I hold a higher base of mileage and use marathon races as long runs. I plug in shorter and easier runs for a couple of weeks after a race to recover and fill in the gaps with quality interval training and mid-distance tempo and long runs. If you race frequently, race preparation should focus more on tuning your strength and recovery.

What makes a good training plan?
In a word: personalization. I have my athletes first answer questions about their fitness habits, current mileage and pace, race goals, motivations to run, running shoes, health, and nutrition. This allows me to create a customized plan to maximize return on training time. I believe the most important consideration of any training plan is to stay injury-free. It is crucial to prioritize health and continuously make adjustments, such as switching the long run to a different day, incorporating specific strength exercises for aches and pains, or swapping out less specific workouts like cross-training.

In general, key components of an effective half or full marathon training plan include interval training, tempo runs, and long runs. A few months ago I shared example workouts for each.

• Interval Training: often referred to as "speedwork", helps to improve your aerobic capacity by making you quickly adapt to different speeds and become a more efficient runner.

• Tempo Runs: also referred to as lactate threshold runs, are done at a pace that’s faster than your half-marathon pace, but just slower than your 10K pace to increase the time it takes for your body to accumulate lactate and fatigue.

• Long Runs: enhance your entire physiological system—including blood flow, energy production, bone and muscle strength—while giving you mental confidence needed for the race.

How to train effectively
From my experience coaching and racing, I have developed a few key principles to consider:

Intervals: Avoid back-to-back days of intervals. For most runners, one interval training session a week is most effective to balance improving endurance with staying injury-free.

Tempo runs: Gradually increase the length of your tempo runs over a training cycle. Work up to 6 to 8 mile tempos for a half and 10 to 13 mile for a full.

Long runs: Don't put long runs on a pedestal. Have weeks where you practice running the day before or after long runs to simulate running on tired legs. For advanced runners or those training for an ultra, incorporate weeks with back-to-back long runs.

Easy runs: Easy runs should be as easy as possible. Ignore your watch. This is critical if you are doing more than four runs per week. Easy runs coupled with intentional recovery sessions help achieve weekly mileage while letting your body regain strength after harder efforts.

Build-up: Keep the build-up in mileage around 10-15% per week with step-back or recovery weeks. Weekly mileage increases are a gentle, rolling progression instead of up and to the right. Avoid playing "catch up" with a plan if you miss a session, focusing on what's ahead.

Paces: Train faster to run faster. Running too often at half marathon goal pace for a half or marathon pace for a marathon can be mentally taxing; instead, use 5k or 10k intervals and tempo efforts to be more confident running faster than goal pace.

Cross-training: The closer cross-training can mimic running form and activate running muscles, the better. The elliptical, stair-master, and swimming, which keep your torso upright and hips forward and use your arms, core, and quads and glutes, are better forms of cross-training.

Strength-training: Correct muscle imbalances and reduce injury risk with specific strength exercises at least twice a week. Last month I wrote about exercises that build a strong foundation for running.
 
Nutrition: Have a nutrition plan and practice it. Nutrition, rather than your training, is often the reason why you hit a wall in a race.

Taper: Taper smarter and shorter. Taper about 10 days before a race, maintaining normal training until then. Studies show longer taper periods cause too drastic of a change in routine and anxiety.

Recovery: Recover as hard as you train. More mileage means more recovery and more sleep. Rest is important to maintain good mental health and optimal performance. And invest in your favorite tools of the recovery trade.

Training plans require motivation and discipline. Prepare to commit time and effort, mentally and physically, to follow a plan. As Eliud Kipchoge says, "To win is not important. To be successful is not even important. How to plan and prepare is crucial. When you plan very well and prepare very well, then success can come on the way.”

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Running at High Altitude

This past weekend, I traveled to Colorado to run a marathon in Rocky Mountain National Park, which started at 9,134 feet! The first 10k of the race was downhill, dropping to just below 8k feet before climbing back up and leveling out. Not having spent much time at high altitude and being afraid of heights made me somewhat anxious. Would I get altitude sickness, pass out, and be gobbled up by a bear? Or would I trip on the trail and tumble down a cliff into the abyss?

High altitude is considered to be above 8k even though lower altitudes can still cause us to feel lightheaded, have a higher average heart rate, and compromise performance. For every 1k feet in elevation, you experience a loss of about 3% in oxygen molecules per breath, or almost 25% oxygen loss for 8k feet of altitude. In February I ran a marathon in Utah that started around 5k feet and immediately felt myself short of breath, working significantly harder to average a 6:45 minute/mile pace.

At elevation, air pressure is reduced so every breath you take has less oxygen compared to sea level. As a result, your body has to produce more red blood cells that carry oxygen to your muscles. And because the body is making more red blood cells, it increases the volume of plasma (the non-cell part of blood) so the blood doesn't get too thick. Your body works harder to do basic things like breathe, think, walk...not to mention run!

To run effectively at altitude, you should make adjustments in particular to your training, nutrition, and goals.

Training
The best way to prepare for altitude is simply to train at altitude. For many of us, that is difficult to do without taking a bus, flight, or jet pack to high elevation areas. More interval and hill training will help expand your aerobic capacity and heat training will help your body get used to a similar plasma-building process - though without the extra red blood cell production. These techniques will give you strength at higher rates of perceived exertion (RPE) at altitude.

Two devices I have incorporated into my training are a high-altitude chamber that decreases air pressure and oxygen and a portable altitude mask that filters oxygen out of the air as you breathe. While these are helpful at simulating altitude, they still can't beat exposure to the actual conditions. Give yourself 4+ days before a race to acclimate and let your body produce more red blood cells. For my Colorado marathon, I unfortunately did not have that luxury and landed at 10pm the night before - don't try that at home! However, for what it's worth, some coaches do advise arriving as close to the start for a high altitude race to prevent the onset of acute mountain sickness (AMS) that typically starts within 24 hours at elevation with symptoms beginning as soon as 6 hours after arrival.

Nutrition
Your body needs to have a higher level of carbohydrates, hydration, and iron stores to perform at altitude. Carbs need less oxygen than protein to metabolize in your system and provide sufficient energy for a long distance race. It's also very easy to become dehydrated because you breathe out more quickly and lose water through respiration. With the air drier and humidity lower, sweat evaporates faster, not triggering your normal urge to hydrate. Be aware that your body at altitude is more sensitive to diuretics like caffeine with lower levels of oxygen and body moisture. Finally, your body benefits from iron to create red blood cells. Eat iron-rich foods such as greens and lean red meat!

Goals
You need to prepare yourself mentally that running at altitude will be harder and demand a higher RPE. That mental strength will allow your body to expand its limits in tougher conditions; nevertheless, you should manage your expectations and adjust your sea-level goals. Run by effort rather than your typical paces. Next month, my friend and I will be taking on another high altitude marathon in Madison, Montana, which is apparently the "highest road marathon on planet earth." It starts at 9.2k feet and within a few miles peaks at 9.6k feet before leveling off to finish at 8.6k, with an average of 9k+ altitude. I will be approaching it with a little more confidence and preparation and a little less anxiety and fear! I still hope to encounter a bear.

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A Strong Foundation

At this time of year, as many runners come off spring races and gear up for fall half and full marathons, I wanted to write about the importance of strength training, including visualizations of key exercises to consider incorporating into your routine and build that strong foundation.

It's easy to get caught up with multiple runs per week and ignore strengthening the muscle groups you use the most when training. Stretching is not considered strengthening. Neither is cycling nor swimming which I would classify instead as cross-training. Strength work corrects muscle imbalances and reduces the risk of injuries, enabling you to maintain good form when you run. Good form lets you manage your energy better and run faster for longer.

Below are my top 10 exercises and what common running injuries each of them can help prevent. The exercises may not make you sweat or produce that runner's high. They also won't immediately cure you of any ache or injury you may be dealing with. However, doing them consistently, two to three times a week, will make you a stronger runner in the long run!

1. Monster Walks
Activate muscles in hips and glutes, especially hip extensors and abductors; helps prevent runner's knee and IT band syndrome

2. Clamshell Side Plank
Incorporates spine and core mobility as well as hip stability; helps prevent knee, hip, and IT band injuries

3. Lateral Lunge
Works gluteus medius, hip adductors/abductors, and hip flexors; helps prevent hip tendonitis and groin strains

4. Lunge to "A" Stance
Improves balance, core stability, and quad strength; helps prevent runner's knee

5. Single Leg Squat
Strengthens and stabilizes lower body muscle groups; helps prevent runner's knee, IT band syndrome, shin splints

6. Sumo Squat
Emphasizes balance, glutes and inner thigh adductors; helps prevent hip strains and pirformis syndrome

7. Bridge & Hamstring Curl
Targets glutes and hamstrings; helps prevent sciatica, high hamstring tendinopathy, pirformis syndrome 

8. Wall Runner
Activates hips, quads, and glutes; helps prevent runner's knee and hip injuries

9. Ankle Eversion
Strengthens fibularis muscles and stabilizes ankles; helps prevent foot/ankle pain, peroneal tendonitis, shin splints

10. Ankle Inversion
Strengthens tibialis muscles and stabilizes ankles; helps prevent foot/ankle pain, tibial tendonitis, shin splints

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The Boston Marathon

The Boston Marathon is the oldest and most iconic race in America, and its clout is well-deserved. Held on the Massachusetts holiday of Patriots’ Day each year, the Boston Marathon links the marathonian fight of a 26.2 mile race with the American battle for liberty started at the Revolutionary War. We saw that struggle for liberty in the 1967 race, when Kathy Switzer defiantly became the first woman to run the marathon. And we saw that triumph over adversity after the terrible bombing in 2013, when the city and running community rallied to be forever “Boston Strong.”

The marathon itself is unlike most other majors since it is point-to-point and net downhill, preventing Boston from ever being a world record course, per IAAF rules. Yet it’s the only marathon you have to qualify for. It starts in the small village of Hopkinton and travels east to Boston until you make that right turn on Hereford Street and left on Boylston. The 300+ feet of downhill over the first 6 miles immediately tests your discipline to control the pace and preserve your quads. It then levels out for the next 10 miles as you pass the Wellesley scream tunnel and drop to the bottom of the infamous Newton hills.

There are four, humbling hills from miles 16 to 21 that truly define the race. They come at a time when your legs start to fatigue and your energy begins to fade. After the last "Heartbreak" Hill, the final miles take you through Brookline, past Coolidge Corner and Fenway Park into beautiful downtown Boston. Newbury Street. Copley Square. Trinity Church. The much awaited blue and yellow finish line.

I am grateful to have run the Boston Marathon six times. It has taught me discipline to hold back early in a race and go hard late, especially when those hills come at the end. It has taught me humility when conditions are not in my favor. It has taught me to take strength from your community and to be there for those who share your passion and values. And it has taught me to know my priorities in life and know why I run. Needless to say, I’ve learned a lot about our sport and about myself along the way.

In my first Boston in 2012, I was sweating before the race even started, partly because of nerves, but mostly because the weather was 85F and rising. Not a day to set a PR! On the bright side, I was able to truly enjoy the race, the incredible fans, the Wellesley girls giving out kisses, and the Boston College guys giving out beer.

In 2013, the weather was perfect. I crossed the finish around 1 pm with no idea what would happen an hour later. When the bomb struck, the race was halted and many did not finish. I could not fathom an attack on a sport that is so mentally, physically, and emotionally challenging while being so rewarding at the same time. Running makes us each feel unstoppable and yet for a moment in time, we stopped. The 2013 race devastated the running community, the city of Boston, and the entire world. 

The aftermath showed us how strong we are as runners, bringing us closer to support those affected and to support each other, regardless of our backgrounds and abilities. It gave our running more purpose, understanding that we never know when something will be taken away from us. Every step, every mile, and every finish line is a gift.

As a result of this resilience and renewed appreciation, the 2014 Boston Marathon will always be my favorite. Nothing stopped the running community. The energy, the compassion, the support from everyone - runners, volunteers, fans, spectators - was unbelievable. It was my fastest Boston yet, and to top it off, one of my running heroes, Meb Keflezighi, became the first American (male or female) to win the race in almost 30 years.

In 2015, Patriots' Day fell on April 20, the same as my wife's birthday. I made the decision not to sign up, even with a qualifying time. As much as running is a gift and a priority, our loved ones are too. I knew I would return, and I ran again in 2016, 2017, and 2018. The weather last year was quite the opposite of my first Boston: freezing rain and 20mph headwinds! As I like to say, if you wait for perfect conditions, you won't be able to weather the storm.

I will be running my seventh Boston this year, and I have accepted that it will not be my best. After finishing my last two marathons in December and in February, I took about 5 weeks off running due to a hip labral tear and strain. My body is more fragile and less invincible than it once was. I have hardly had a chance to rebuild my mileage and speedwork. Nevertheless, I will keep showing up and continue on my journey to be a better coach, runner, and human being. Always for Boston. Always Boston Strong.

——

Thank you Anisa for editing this post!

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Marathon Training: 3 Workouts to Try

As we start to feel the crisp spring air and runners prepare for spring half and full marathons, I'm often asked what comprises a good marathon training plan. I'm a believer in custom programs that I can tailor to my athletes, since everyone has different abilities, goals, and opportunities to improve, from endurance and speed to strength and flexibility.

A typical week of marathon training includes an easy run, interval workout, long runs, strength and cross training days. 

Easy runs help achieve weekly mileage while letting your body regain strength, especially after a hard interval workout or long run. Interval workouts improve your aerobic capacity by making you quickly adapt to different speeds and become a more efficient runner. Long runs enhance your entire physiological system - blood flow, energy production, bone and muscle strength - while giving you mental confidence needed for the marathon.

To complement the running, strength training corrects muscle imbalances and reduces the risk of injuries, enabling you to maintain good form when you run. And cross-training improves your cardio-respiratory system without as much weight-bearing as running.

Three running workouts you can incorporate into marathon training include a 16 mile long run with a tempo progression, a pyramid workout, and 8 - 10x 800m repeats. I will describe them below and also share WHY they matter.

1. Long run with a tempo progression
Instead of running long runs only at a pace slower than your goal pace, incorporate a long run that gets progressively faster to develop discipline and simulate pushing through fatigue. For example, a 16 mile progression long run progression has 6 miles at an easy warm-up pace, 8 miles at your tempo pace, and 2 miles at a recovery pace.

• 6 miles warm up @ easier than marathon pace or 65-70% effort

• 8 miles tempo @ progressing from half marathon to 10k pace or 80-85% effort

• 2 miles cool down @ easier than marathon pace

This workout will make your marathon goal pace feel easier, by running at faster than goal pace during a long run. You learn how to control your pace early, so you can push hard late in a race. As you accelerate during the tempo portion of the run, you practice opening up your stride length with a higher knee drive and increasing your stride rate with faster arms.

2. Pyramid workout
Pyramid workouts are ones that increase in length and then decrease. They help you master your pacing since the interval paces on the way "down" mirror the intervals on the way. 

• 1 mile warmup

• 400m @ 1 mile pace, 2:00 active rest

• 800m @ 5k pace, 3:00 active rest

• 1600m @ 10k pace, 4:00 active rest

• 1600m @ 10k pace, 4:00 active rest

• 800m @ 5k pace, 3:00 active rest

• 400m @ 1 mile pace, 2:00 active rest

• 1 mile cool down

I like to say one of the best ways to become a faster runner is to train faster. This pyramid workout forces you to change gears and get used to running outside your comfort zone at the beginning AND the end. Work on controlling your breathing since deeper breaths from the diaphragm get more oxygen in your bloodstream and muscles, giving you more energy and endurance.

3. 800m repeats
Yasso 800s is a classic marathon workout that involves half mile repeats at roughly your 5k pace or 90% effort. For marathoners, the magic of the Yasso 800s is that the time it takes for 800m intervals can be a good benchmark for your predicted marathon finish time in hours. So if you can do 8 - 10x 800m repeats in 4 minutes, you should be able to run a 4 hour marathon, provided other factors such as your mileage and running economy are on par. This workout is a good one to repeat every 3 weeks in a training plan to measure and see improvement.

• 1 mile warmup

• 8 - 10 x 800m @ 5k pace, 400m active recovery

• 1 mile cool down

The focus of 800 repeats should be on consistency with form and pace. Run tall, arms driving straight up and down from the waist, legs landing underneath the hips. Controlled breathing. Find a pace you can hold for all 8 - 10 repeats. By training at your 5k pace or faster, you increase your VO2 max, or the maximum amount of oxygen that you can use during running. The more oxygen you can deliver to your muscles, the longer you can sustain running at a certain pace.

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Why Do You Run?

I asked this question last week and was amazed at the many reasons we have for why we run. My answer has certainly evolved over the last 20 years from when I started middle school cross-country running to now racing marathons and coaching athletes, but my fundamental reason has remained the same. 

I run to test and expand my physical and mental limits. I run to let go of the mundane and connect with my thoughts, developing a self-awareness of who I am and what I want to achieve. Every time I conquer my only competitor, the little voice telling me to quit, I become a more confident, passionate, and disciplined person. I run to replace any weakness or ignorance with strength and consciousness. In life, there are many obstacles, but as I keep running, I know I can triumph over any hurdle. I hope to always run and always run knowing why.

I am including below several of the responses I received - thank you for sharing why you run!

For many of us, running is a form of meditation:

“I run because it’s the greatest stress reliever - almost like a moving meditation. It’s my time to zone out, be alone, breathe, and re-center myself.
-Mary Beth”

“I run to find calm. Running is a form of meditation for me - it helps me disconnect from all of the stresses and distractions in my life, and reconnect with myself (and others who join).
-Chris, training for the Maine Coast Marathon”

“I can’t stand still, but when I run, my mind can wonder in a meditative state.
-Patrick”

“Running is my meditation. It gives me escape and focus at the same time, and the challenge of it keeps me coming back for more.
-Katie H., training for the NYC Half Marathon”

““I run for mental, emotional, & physical health (but mostly mental). I find myself worrying less about the things going on in my life after a good run, it puts things in perspective, and it gives me time to meditate on a thought or go blank. It also teaches me about perseverance, and taking things one step at a time, literally!
-Aris, training for the NYC Marathon”

The meditative nature of running extends to its simplicity:

“I run because it’s the purest form of exercise.
-Steve, training for the Brooklyn Half Marathon”

“I run because it’s so efficient. I can get out the door and start my workout immediately. It’s free, I can get my heart rate up immediately, and I can reap all the benefits that exercise provides, like improving my cardiovascular health, maintaining bone density, and burning calories.
-Alice, training for the Spring Fling 10K”

“I run because of the amazing convenience. Just put on the shoes, and go. Anywhere. Anytime of day.
-Patrick”

And Patrick's thoughts are echoed by his daughter Celine!

“I run for the simplicity. The world becomes less complicated and you can escape from anything. The simplicity also allows room for reflect or introspection. It’s the best therapy I’ve ever had and it’s never been about competition. For me, it’s about exploration and connecting myself with my surroundings. I love feeling exhausted at the end of a run and the endorphins are always a huge bonus!
-Celine, training for the New Zealand RacingThePlanet 250K (next week!)”

We evolved as humans largely because our ancestors survived by out-running animals. Each of us was born with the innate ability to run. And as a result, it's only natural that running helps us understand our minds and bodies better:

“Running is happiness! I run to gain perspective and minimize stress. I run to push my body and see how far or fast it will take me. Each new mile or faster split is a small accomplishment to celebrate. I find comfort in the routine of a training plan. I run to understand myself better.
-Christina, training for the NYC Half Marathon”

“I run to train my mind to be even stronger!
-Shirin”

“I run to continuously show myself that I can accomplish a goal I once thought was impossible.
-Jen, training for the Berlin Marathon”

“I run because running has allowed me to overcome my body image insecurities. Instead of focusing on weight and appearance in the mirror, running makes me feel strong and proud of what my body can do.
-Jess, training for the NYC Half Marathon”

Running also helps us understand others better:

“I run to spend time with my husband and try to understand what he likes so much about it!
-Aditi”

And regardless of our abilities, running can make each of us feel on top of the world and find meaning in life:

“Running allows me to engage in the world around me, and it offers me something meaningful and new every single day.  Running helps me find whatever I’m looking for and whatever I need, whether I fully realize it or not—community, peace and respite, intensity, dreams of lofty goals, freedom of the outdoors, youthfulness, metaphors about hard work and sacrifice. In a variety of ways, running makes me a better and more fulfilled human being.
-Lauren, training for the 2020 Olympic Marathon trials”

“I’m not a very ‘good’ runner in any measurable sense. I’ll never break the tape or set a record but I love it, and part of the reason I love it is precisely because I’m not good at it. I love it because it pushes me to try harder. I love that during a run the rest of the world ceases to exist, and I go to a place where all I’m focused on is the next step. I love that it shows my kids that effort and perseverance matter and that you should always try to improve. But most of all I love the happy, powerful, and exhausted feeling at the end of a run where I feel like the world is my oyster.
-Roshni, training for the NYC Triathlon”

“I love running because it makes me feel unstoppable. Am I the fastest runner? No, definitely not. Do I FEEL like the fastest when I’m sprinting in Coach Raj’s class? Hell yes I do. What feeling is better than that? Starting my day off with a run makes me feel like I can take on whatever the day will throw at me.
-Katie W., training for the Shape Women’s Half Marathon”

And finally, we run because we can. From my experience as an Achilles guide and running in the 2013 Boston Marathon, I remind myself that every mile is a gift. Every finish line is a gift. Knowing that we don't know when something will be taken away from us. Being grateful for every step we take:

“I started running just to add something different into my workout routine - I’d get 30 minutes in and call it a day, pretty much dreading every second. But over the past few months, something has clicked. Running has become almost therapeutic. It’s the only thing I do regularly that both calms me and excites me, brings me down to earth while also challenging me to be better. I shock myself everyday with how far I’ve come, and more importantly, I’ve become grateful to have 2 legs to run on. There are many people who want to get out there and see the world this way, and I consider myself lucky to do it whenever I want.
-Noelle, training for the NYC Half Marathon”

“I run because it’s a shame not to. As long as my body can still execute a workout that’s so hard, so mind-clearing, and so perfect that even I’m surprised, I’ll take every ugly run and disappointing race that comes along with it. Running shows you what you’re capable of, but you have to put up with a lot to earn that. Running is a gift.
-Anisa, training for the NYC Half Marathon”

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Reading About Running

"Running a marathon is just like reading a good book. After a while, you're just not conscious of the physical act of reading." -Frank Shorter

I often receive requests for book recommendations on running, whether for training or pure pleasure. Ideally books on training become pure pleasure! Reading about our sport gives us a better understanding of its history, science, and culture. It also helps you discover why you run and perhaps inspire new running goals. I am sharing my top 5 book recommendations below, though my full list is a lot longer. Let me know your favorites too.

1. Physiology - Why We Run: A Natural History
This favorite is a surprisingly easy-to-read, fascinating perspective on how humans have evolved because of running. Our ancestors were able to survive by outrunning animals who have fewer sweat glands, and as a result, less endurance capacity. Each of us has the innate potential to be an efficient runner, even ultra-marathoner, largely due to physiological traits we possess, such as our long Achilles tendons and the stretchy nuchal ligament in our necks.

2. Memoir - What I Talk About When I Talk About Running
My post about What I Think About When I Run was inspired by Murakami's memoir on his training leading up to the 2005 NYC Marathon and the large influence running has had on his life and his writing. Murakami's insights are so raw and genuine that they will shed new light on your motivation for running. As he puts it, "I'll be happy if running and I can grow old together."

3. Fiction - Once a Runner
One of the most gripping running books about the quest to run a four-minute mile, this book will make you actually look forward to those brutal speed workouts. It beautifully describes the hard work, dedication, sacrifice, and rituals required of runners, regardless of ability. There is also a sequel and prequel if you are hungry for more miles.

4. Anthropology - The Way of the Runner: A Journey Into the Fabled World of Japanese Running
I mentioned this one last week, but it's worthy of more. It may be surprising that Japan is the most running-obsessed country on earth with relay races called ekidens that have Super Bowl-like viewing popularity. The author Adharanand Finn, who has also written about the Kenyans, immerses himself into the Japanese way of training and reveals incredible wisdom from their running form, teamwork, and competition.

5. Training - Daniels' Running Formula
Coach Daniels' book in many ways is the bible for training plans, using specific intensities to improve endurance, strength, and speed. There is a focus on how to incorporate six components - your cardio system or ability to transport oxygen, your muscles' ability to use oxygen, your ability to cope with and minimize lactic acid, your maximum oxygen uptake capacity, your leg turnover, and your form and efficiency.

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Why and When to Run the Tread

The current polar vortex spreading across the Midwest and Northeast is causing runners to wisely seek safety on the treadmill. I recently shared tips on winter running but later realized I have yet to write about why and when to run on a treadmill, largely because I used to hate it, perceiving treadmills to be mind-numbing and a cop-out from running outside.

Born and raised in New York City, I still do everything I can to brave the cold, layer up and run, praying I don't finish the run with less body parts than I started with. The rise of streaming content platforms like Netflix and virtual training apps like Zwift provides some entertainment, but it wasn't until I started teaching treadmill classes that I began to find appreciation. I now incorporate treadmills in my athletes' training and my own while being very intentional on why and when! I'll include a workout for you to try with modifications for duration if you make it to the end.

Treadmills can help you master your pacing, correct your form, and do effective hill and speed training. Over time, I have developed a good sense of knowing the pace I'm running +/- 10 seconds without looking at my Garmin. Those newer to running can benefit from getting a feel for fixed speeds and starting to know your target paces like the back of your hand, which enables you to become a more efficient runner in the long run (pun intended!).

In addition, running in place allows you to analyze and improve your form especially if you can see yourself in mirrors or have someone film your posture, gait, and foot strike - hard to do outside unless you have a personal pacer and coach.

Finally, if you don't have convenient access to hills or a track, treadmill running is a good way to build mental and physical strength with inclines (some with declines or simply add risers) and intervals, using the bright console and moving belt to keep you honest. It's often hard to find hills steeper than 4% grade outside or just the motivation to sprint at an uncomfortable speed.

It's also important to be conscious of the drawbacks. Because the moving treadmill belt pulls your legs back, you use glutes and hamstrings less than you would running on static ground where you propel yourself forward by extending your legs backward without any assistance. As a result, treadmills are more quad dominant and create imbalances in the hamstring-glute function. This is exacerbated for runners who spend most of their days sitting at a desk, shortening and tightening lower leg muscles.

Moreover, relying too much on the tread will not prepare you for the randomness of race day weather and terrain. I've experienced everything from blazing heat to heavy rain, sleet, and headwinds, and I know that practicing running in all conditions will certainly make you a tougher and stronger runner.

And, when traveling, while it's tempting to use a hotel gym's treadmill, one of the many reasons why I run is the chance to explore a new city on foot - case in point, a recent run in Havana, Cuba where I was being drafted by a local half marathon champion (or so he claimed) who later in the run tried to sell me Cuban cigars!

As a result, I recommend limiting the treadmill to specific hill- and speed-work and doing your best to take your run outside as often as possible with safety first. If you need more distraction on the tread, a shameless plug to take a class at Mile High Run Club in New York City, where I combine coaching on form, pacing, and breathing with only the BEST music and a Burning Man inspired light show.

Here is a good comparison report on treadmills, and below is a 60 minute treadmill workout you can try for yourself with modifications to make it 30 or 45 minutes.

L1 = Recovery (50% effort)
L2 = Marathon Pace (65-70% effort)
LL3 = Half Marathon Pace (80% effort)
ML3 = 10K Pace (85% effort)
HL3 = 5K/3K Pace (90% effort)
L4 = 400M Pace (100% effort)
M = minutes, s = seconds
Incline set to 1.0 unless stated otherwise

2M L2 / 90s L1
3M: 2M L2, 1M LL3 / 90s L1
4M: L2 Incline 2.0/3.0/4.0/5.0 / 90s L1
5M: (1M L2, 90s LL3) x 2 / 2M L1
6M: (1M L2, 2M LL3) x 2 / 2M L1
5M: (1M L2, 90s LL3 - ML3) x 2 / 2M L1
4M: L2 Hill 2.0/4.0/2.0/6.0 / 90s L1
3M: 1M LL3, 90s ML3, 30s HL3 / 90s L1
2M: 1M ML3, 1M HL3 / 90s L1
1.5M: 60s L3, 30s L4 / 2M L1
1M: 1M L4

30M option: remove one of the 4M intervals, both the 5M intervals, and the 6M interval
45M option: remove both the 5M intervals

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