Wise Running

Train smart, eat well, and enjoy the run.

Wear a Wise Running Shirt to Your Next Race!

Are you a Wise Runner?  Show it proudly with this New Balance Tempo Performance Tank!

shirt pic 2 

It is available for $20 plus shipping costs.

This unisex tank comes in Small, Medium, Large, X-Large, and XX-Large.  
[I am wearing a medium in the photo, and I am 6'1".]

Email me (pmark.runner@gmail.com)the quantity and sizes you wish to order.   I will email you a Paypal invoice of $20 per shirt plus the shipping.  You can then click the link in the email to pay by credit card, debit card, or Paypal account.  Your shirt should be mailed out to you within 2 weeks.

Runners in the Knoxville area can purchase a shirt from me directly without the need to pay shipping.

Assessing Progress: Keeping Race Results In Perspective

 

wise running logo 7_25_12At last night’s track meet, my 800 meter result was two seconds slower than last year.  My first reaction was disappointment and frustration. I am sick and tired of not making significant progress.  Upon reflection, however, my slower performance is a sign of good things.

How could this be?  When you look at race results you must ask yourself some key questions:

Was that the best I could do on that given day, under those specific conditions?

For my 800 meter race last night, my performance was solid during most of the race.  My first lap was a couple of seconds slower than the plan, but the strong wind accounts for that.  Good start.  I lost some mental focus in the first 100 meters of the second lap.  By the time I realized what was happening and managed to refocus, I had run about 130 meters slower than the planned pace.  From there, I was able to regain my intended pace and then accelerate for the last 150 meters.

Does it show progress from recent performances?

Yes.  Even though I finished slower than last year at the same event, I did make progress.  My most recent 800 meter race in June was 2:29.  This was 4 seconds faster.  So, compared to recent performances, this 2:25 is progress.

Moreover, the comparison to last year might not be fair.  There have been three events that occurred in the last year that made me slower: two wrecks and a knee injury.  In light of the fact that I took one full month off from running, it is a pleasant surprise that I am only two seconds slower.  That is a fairly good recovery.

What did I do well during the race?

The thing that went very well in yesterday’s 800 meter race was mental focus.  In many recent events, I have lost my mental focus about half way through the race and never regained it.  I have tailored my training to overcome this by practicing getting fatigued and then running at race pace.  It has pushed my body to prepare to battle through fatigue.  It has prepared my mind to recover focus.

What aspect of your race do I want to improve on before the next race?

I still had 130 meters in this 800 meter race where I did not maintain focus, so I will continue to work on that.  I know that training is working.  I see the improvement.

With all of this in mind, I know that my current training is effective.  I have every reason to expect some personal records to fall over the next few months.

Every race is another opportunity to assess progress and make changes if needed.  I have another 800 meter race in four weeks.  I would like to see a 2:15 this year.  :)

Remember This!

Aim high, but keep in touch with reality.
Give yourself credit for every little bit of progress.
This becomes your courage to push for your best in the next event.

 

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Experimental Training: Staying the Course

Back in January, I reported that I was engaging in “experimental training” focused on building speed.  I summarized by saying:

  • I will run less frequently, but with greater intensity.
  • The speed-work I run on the track is going to be much faster and more intense than I would ever recommend to a client.
  • I will work harder on power through intense speed-work and additional weightlifting.
  • My long runs will still gradually increase as I prepare to run the Boston Marathon.  This remains the same.  There is no substitute.  The experimental side of the long runs for now is that my tempo runs will be embedded within those long runs each week.
  • I will replace my easy running days with cross-training on the bike and in the pool.

Has the experiment paid off yet?

No.  At least not in terms of scoring personal records.

In fact, I have had some relatively slow races lately.  Am I getting slower?  No, I am not.  I am training as fast as ever. ImplementationDip

What I am going through right now is called an implementation dip.  I am challenging my body in new ways.  Hence, my body is changing in subtle but important ways.  In the graph at the right, I am somewhere in the red zone.  My performance had plateaued, so I implemented alternative training and my performance dipped down.  As I continue with the new training, the performance will begin to rise again.  When the change is complete, I can expect my performance to not only match my prior level but to begin exceeding it.  By staying the course on this plan, I should begin setting personal records again before fall rolls around.

On a related note, this is messing with my head a little.  In races this year, I have not felt exactly the same as before.  As a result, I have not been able to make good pacing decisions.  When I get past the implementation dip, the feel of races will be more consistent.  This will help me better adjust my pacing during races and maximize my race performances.

Have I seen any benefits so far?

Yes.  I am healthier, with fewer aches and pains.  At 46 years old, that is a big deal.

I am running fewer miles and doing more cross-training that causes less wear and tear.  I am still doing a lot of cardiovascular work to enhance endurance.  It is just in different formats.  Fewer aches and pains means I am more comfortable doing strength training.  This in turn allows me to get faster.

It also breaks up the daily grind by offering alternative training sites and experiences.  Having fewer runs per week makes my runs feel even more special than before. Even though I have added biking, swimming, and some triathlons, I am still a runner.  That is where my goals are.  That is where my heart soars.

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

 

 

Boston 2014: My Race Report

I was aiming to finish the 2014 Boston Marathon in about 3 hours.  It took me almost 2 hours longer than expected.  My nerves got the best of me.  It was my first Boston.  I was so excited and nervous that I made a few rookie mistakes.  Most of them revolve around my usual routine.  If your routine gets you to Boston, keep following it!

The Mistakes

The mistakes have nothing to do with training or my race plan.  I was well-trained and had a solid plan.  I boston 2014 runningfollowed the plan almost exactly for the first 5 miles.  a 6:40 pace almost exactly.  This is what I had trained for.  It was the right strategy.

Then the bottom fell out.  I was gradually getting weaker and my top pace was slowing.  I tried to slow things down for a bit and then level out to a 7:00 pace, but that quickly fell by the wayside.  I was getting weaker.  This is how the last 6 miles of a marathon feels when I am doing well, but this struggle was not at mile 20 or 21.  No, this was mile 6.  And I was getting weaker at a much more quickly than I would at the end of a good marathon.  Something was very wrong and I knew it.

By mile 8, I had gone from Goal A (3 hours), to Goal B (3:05), to Goal C (3:25), but I had to give that up too.  No, the rest of the race would be about survival.  It was time to move to Goal D: finish the race without an injury.  By the last mile, I was struggling hard to get a 15 minute pace.

My mistakes were made before I ever left the hotel room to go to the starting line.  First, I didn’t eat carefully enough for the month before the race.  I have a gluten intolerance and I was “glutened” at a restaurant about 3 weeks before Boston.  I had mostly recovered but I was not 100% going in to race day.  Second, I drank Gatorade for a couple of days before the race.  Good for electrolyte loading, bad for carb loading.  The sugar spikes your metabolism and causes you to deplete your carb supplies.  Rookie mistake.  Got nervous and forgot my own rule: stick with the routine that is working.  The third mistake probably had the biggest effect.  I forgot to take my electrolyte supplements with me to the start line.  Everyone has their own level of need for electrolytes.  My need is much higher than the average person.  I did not even think about this until I was struggling in mile 6.  I am a coach.  I blog about these things.  I teach these lessons.  I am more embarrassed than disappointed.  I knew better on all three counts, but my nerves got the best of me.  Not going to happen next year!

The Positives

Even though I struggled hard for over 20 miles, there are a lot of positives in this experience too.  First, the race is extremely well-organized and extremely secure.  The Boston Marathon is a class act and the runners are all class acts as well.  The whole environment was uplifting.

Cheering fans lined every step of the course, all 26.2 miles of it.  There was no break.  The support was overwhelming and I was thankful for it.  Whenever I got too down on myself for my errors, I just looked over at the side, waved my hands a little, and the crowd went wild.  Awesome support.

This is the year after the bombings.  At every moment in the entire experience, we were safe.  A guardian angel from law enforcement and/or our armed services was there watching like hawks.  It wasn’t just the course.  There was a wide perimeter of security around the entire towns of Hopkinton, Boston, and every town between.

Did the terrorists scare the crowd away?  No.  The crowd was double the usual number.
Did the terrorists scare the runners away?  No.  The crowd of runners was MUCH larger than last year.
Were the crowd and runners focused on a possible bombing?  No.  We thought about it, but the security blanket offered by the law enforcement agencies was enough to let us focus on excellence and fun.

Boston 2014 with MunaLast but not least among the positives was the presence of my wife, Muna.  Muna is a running coach, too.  She hasn’t run Boston yet, but she is really close to qualifying.  It will happen.  Even though she ran a 19-miler on Sunday, she was not there as a coach or a runner.  She came to support me.  She stood by me and tried to calm me down before.  She was there encouraging me after.  Muna knew what my expected time was and she saw the reports of my progress throughout.  She knew I was struggling.  She knew I was getting worse as I went.  I had two extra hours of struggle during the race.  Muna had 2 extra hours of worrying about what might be wrong.  Then she had to wait as the medical support got my electrolytes back to a stable range.  She took care of me.  Despite the enormously positive experience with the people of Boston and their marathon, Muna was my biggest positive of the race.  Thank you, Muna.

How Do I Feel About My Race?

boston and Knoxville

My first marathon was the Knoxville Marathon in 2010. My first Boston Marathon was in 2014. Both were slow and painful. These are the ones that mean the most.

If this had been a goal race, my bad day would have been much more devastating.  To be sure, I am disappointed.   I am embarrassed by my rookie mistakes.  But it was not a goal race.  Even though I trained for the distance, the focus of my training is presently on shorter races: the 800 meters and mile.  No, it was not a goal race.  It was a victory lap.  It was a victory lap for the 4.5 years it took to go from novice to Boston.  Hence, it was not as devastating as it could have been, because I still have that progress.  I have still qualified for Boston 3 times over the last two years.

Looking ahead, I am determined to come back next year and get a sub-3 hour marathon at Boston.  I have been inching closer to sub-3 for a couple of years now.  I will take another shot at it in Savannah in November, but most of my training will still be focussing on the short races.  After Savannah, I will turn my attention to Boston without being distracted by the short races.  I will follow my safe routine.  I will bring my electrolytes.  I will conquer the Boston Marathon.  I always return to the site of a bad run to conquer it as soon as I can.

The Boston Marathon is a great race with awesome runners, and super fans.

I just had a bad day.

I shall return.

_____________

“Train smart, eat well, & enjoy the run!”

– P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Defining “Boston Strong”

 

What is Boston Strong?  What does it mean?  Who qualifies as being Boston Strong?

Boston Strong is the slogan created to describe the heroic mindset of the people affected by the bombings at the 2013 marathon.

Boston Strong represents the families and friends of the fallen.  They still feel the pain every day.  Their loss is immeasurable.  Their strength is challenged every day that they live without a loved one. Going on with life makes them worthy of the title Boston Strong.

Boston Strong includes everyone who was injured in the bombings and have fought back by living and eventually.  Some will physical pain to deal with for the rest of their lives.  Most will have mental pain to deal with for the rest of their lives.  It was/is traumatic.  These people are Boston Strong.

Boston Strong includes all of the runners who were not injured in last year’s race, but were scarred in other ways.  They have had to face their fears. Many of them came back to finish what they had started.  Some may never return.  They are all Boston Strong.

Boston Strong also represents the city of Boston and all of its citizens.  They were weak for only a moment of shock, but quickly rallied to the rescue of the victims.  They have lived an entire year with a dark shadow of terrorism.  The city government, the people, and their neighboring communities have risen above the shadow by working tirelessly to not only recover, but to thrive.  They stood up straight and tall and said, “Fear will not win the day.”  On Patriot’s Day, 2014, the citizens of Boston and all of the communities along the route and showed the world the energy, the commitment, and the resolve of a strong community.  The people of these communities define the Boston part of Boston Strong.

Boston Strong also encompasses the world-wide community of caring people that took it so personally that they  dedicated themselves to raising money for the One Fund Boston to support the victims of the bombings.  They see themselves as a part of it whether they were there or not.  They feel the need to reach out and help.  When other could not make it on their own, they stepped in.  They are Boston Strong.

Boston Strong describes the fans at this year’s race.  About one million fans lined the streets along the 26.2 mile route.  They knew that another bomber might be there.  They would not be denied.  The crowd was almost twice as big as usual because many people wanted to step up in the face of the terrorists.  People came from around. the country and around the world, some with no connection to any runner.  They just didn’t want terrorists to win.  The fans lined the streets from Hopkinton to Boston and cheered at the top of their lungs for hours.  Every one of those fans are Boston Strong.

carrying runner boston 2014

The spirit of Boston Strong is captured in this photo of runners carrying a collapsed runner to the finish line. The running community rallied to support the victims. We carried each other across the finish line.

Boston Strong is a term that also describes the runners of the 2014 Boston Marathon.  They faced the same knowledge that there might be attacks again this year.  There were runners who had returned to finish last year’s race.  There was the typical crowd of qualified runners and fundraisers.  Then there were the additional runners, the ones that only signed up because of the bombings.  I am one of those runners.  I had qualified more than once, but had no intention of registering until the bombings happened.  Then you couldn’t stop me.  “They can’t do that to us.” Testing the courage and resolve of people that run 26.2 miles as fast as they can…  that was a very bad idea.  We runners are Boston Strong.

This was my first time to run the Boston Marathon.  It was an awesome event.  It was incredibly well managed by the Boston Athletic Association, the law enforcement professionals, the medical professionals, the sponsors, and the thousands of volunteers.  The fans were amazing.  Their encouragement pulled me through the toughest times.  I owe all of these people a lot.  I thank you all.

As a competitive runner, it wasn’t my day.  I was ill early and struggled to finish 2 hours slower than my goal.  As a human being and as a member of the running community, however, it was a glorious day of triumph.

Collectively we stood up to say,

“We are Boston Strong.  You did not win.”

The runners, the Boston Athletic Association, Boston and the local communities,  and the human race, they were the winners.   They all stood up, Boston Strong.

___________________

Train smart, eat well, & enjoy the run.

 

The Toughest Days on the Schedule [a rest day]

Is it just me?  Am I the only one that feels this way?  I think rest days are the toughest ones on the schedule.  I mean… well… think about it.  If you think God made us to run, then our bodies should be clamoring to run.  And today, mine is.  It is screaming out with every fiber of its being.  The message is loud and clear:  “Go, Run, Play!”

Maybe the first and last words of that command would be okay, but my schedule says no running today.  My mind says no running today.  I have qualified for Boston three times now with schedules that included at least 1 rest day per week, so I know it works!  We need this day to recuperate before the big Saturday pace run and the long Sunday run.  With no rest, these runs could go flat, or much worse things like injuries and overtraining could sideline me for a while.  So, I faithfully take the day off.

Still, my body cries out: “Go, Run, Play!”

Is it just me?

_______________
Happy Running!

Strength Training to Cure IT Band Pain

I have spoken with quite a few runners recently that have IT band pain.  After watching their running form, I come to the conclusion that many of the IT Band issues stem from two types of problems: weak glutes or extreme pronation.

weak gluteus medius (2)

Research shows that people with IT band pain tend to have weaker glute muscles than the average runner.  This being the case, many people’s IT band issues can be cured through strength training. Weak gluteus medius muscles cause excessive hip drop, which allows the knee to buckle inward, putting stress on the IT band by squishing it.

overpronation

Extreme pronation can also cause an imbalance that puts pressure on the IT band in similar way.  Beyond the typical pronation issues, extreme tends to cause the runner’s knee to buckle inward as they land.  This buckling towards the inside causes pressure on the IT band as the outside of the upper leg (the home of the IT band) is shortened.  In these extreme cases, wearing shoes that are designed to prevent pronation are not enough to stop it.  This, too, can be addressed with strength training.  The goal in this case is strong and flexible feet, ankles, and calves.

Here are the exercises that I recommend for alleviating (and eventually eliminating) IT band issues:

Glutes/Abductor

Lower Leg, Ankle/Pronation

Both AreasMAKE SURE YOU FOCUS ON BALANCE AND FORM

If you have not been doing these exercises regularly, then take it easy on yourself.  Start with just a few repetitions on each exercise.  Gradually build up the number of reps and/or the distance.

For most people, this strength training will gradually alleviate and eliminate your IT band pain.

Make sure you focus on good form.  Doing them in bad form may aggravate your injury or even cause a new one!

_____________

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Seeking Greatness as a Masters Runner: A Non-traditional Approach

“Keep away from people who try to belittle your ambitions.  Small people always do that,
but the really great make you feel that you, too, can become great.”

― Mark Twain

 In four years of training, I have managed to move myself from a sometimes runner to a locally competitive status.  I have gradually learned the advice doled out to all typical runners and some of the newer info from research.  Those things have helped me make this progress and I appreciate that.  Furthermore, I have shared those details as a running coach as well as sharing them with you through this web site and my books.

So a few months ago, however, I turned a started a new phase in my running career.  I set some unreasonable running goals for myself.  Among those goals is to run 800 meters is 1:58 or less.

Phase 1 was moving from a occasion runner to becoming competitive in my age group regionally.  It took me four years of consistent training to reach this goal.

Phase 2 is to move from solid age group competitor regionally to becoming a great masters level runner.  I fully expect it to take another four years to reach the goal of Phase 2.
To achieve my goal, I am doing some crazy stuff.  After 4 years of running 6 days a week, I am now running only 3 days each week.  No, I am not resting on the other days.  I am swimming, biking, and lifting weights.  Different folks seem to think I have gone crazy, each with their own reason.

  • Dedicated competitive runners lift weights some, but not usually for power.  I am lifting to add muscle.  That sounds crazy to some people.
  • Most people my age think that getting down to 12.7% body fat is  a crazy goal.  They think I should be satisfied.  My new goal is to get down and stay between 8% and 9% body fat all of the time.  That sounds crazy to nearly everyone.
  • Most competitive runners looking for big gains in running ability avoid other sports.  My goal is running, but I am using swimming and cycling to get to my goal.
  • I have been talking about marathons and training for them for several years and my main goal is now only 800 meters.  That takes a completely different kind of training.  Why the big switch?  It doesn’t seem to make sense.

My logic and sanity has been questioned several times lately.  My allegiance to running has also been questioned. These people have good intentions, but are not looking at the big picture.  Put the pieces together and you might be able to make sense of my strategy.

What is the big idea that underlies all of these changes and makes this strategy make sense?  Physics.  Simple physics.

  • To every action there is always an equal and opposite reaction.
  • Force = Mass x Acceleration
  • Inertia – An object in motion tends to stay in motion unless acted upon

I am a guy with a relatively big frame for a runner.  That means that even if I drop weight, I am still going to be moving more weight that elite athletes.  That means the amount of force that it takes to move me is greater than those of those elite athletes.  The result is this:  compared to elite runners of my age, I need a bigger push to get my larger frame moving up to the same speed if I am to catch them.  In short, I need more power than I have.

This is why I am training for power right now.  I am building a more powerful set of muscles.  That does not mean that I am “bulking up” but it does mean that I am gaining some muscle weight.  That brings in the body fat issue.  I have to have more muscle, but more weight means more to carry in those long distance races that I love.  The result:  I must drop body fat in order to trim my weight.  I am not starving myself.  I have to feed my body carefully to support muscle growth and speed development.  I have to lose fat only.  That is a tough trick.  I am refining my nutrition and training for this purpose.  More High Intensity Interval Training (HIIT) helps to lower body fat.  It is also great for building power.  I do four workouts each week that have some form of HIIT, two in running, one in cycling, and one in swimming.

I am adding muscle power, but lowering my overall weight.  All of that is great, but why am I swimming and cycling?  That’s easy.  Because I am getting older.  No, I am nowhere near retirement, but I am 46 years old.  A ton of mileage might work for some, but it just wears me down.  Cycling and swimming both offer opportunities to train my cardiovascular system for long periods of time.  They also give me additional HIIT workouts.

The biggest difference in my new system is the wear and tear of training.  I do not believe that running wears you down more or less than cycling or swimming.  When I only did one sport, however I had a few spots that seem to always feel the wear and tear of the constant activity.  raining in all three sports distributes that wear and tear out throughout my body.  There is no one spot that is getting more sore than any other spot.

That explains everything except for the change in focus.  I was focused on marathons and half marathons, but now my focus is on training for 800 meters.  Isn’t that going to hurt my long races.  The answer is a yes and no.  Yes, in the short term the fewer miles might have a negative effect on my long races.  Before and after I achieve my 800 meter goal, however, I am going to capitalize on on of my favorite facts of fitness.

Remember This:

It is much easier to maintain your level of fitness than it is to gain it in the first place.

As I work towards breaking 1:58 in the 800 meters, I will also rotate longer runs and rides into the scheme.  I am racing in the Boston Marathon in April.  I will still have long runs that build over time.  My endurance level will be at least maintained if not improved.

After I have achieved this goal, I will maintain the speed and turn my attention towards stretching my new speed to longer distances.  I am reasonably sure that I will not run a sub-four mile, but if I run 1:58 for 800 meters that makes a 4:30 mile look very reasonable.  If I can run a 4:30 mile, then I could probably manage a 15:00 5K.  How cool would that be??

And it goes on from there all the way back to the marathon.  I will still be doing marathons throughout it all.  How fast will I run a marathon?  Who knows?  Here is what I do know: it will be faster because my power base will be stronger.  As I maintain my new power and refocus on endurance, I will become a much faster marathon runner.

A Final Word

Who am I to aspire to be great?  I believe we all have the potential for greatness. It is not specific to me. Most of us just do not believe it.   I do not believe that I have anything more special about me than you do.  What makes me different is that I have begun to believe.

Remember This:

When you believe there is greatness in you, you are right. 
You must find a way to allow that greatness to shine so bright
that it become a light for others.

To my nay-sayers, just know this.  I have a plan.  There is a solid reason for everything in my plan.  It is not traditional because I am not in a traditional spot.  I am not starting in my youth and gradually building to peak performance in my twenties or thirties.  I started this training at age 42.  I am half way through and I expect to peak at around age 50.  I have seen no other plan for becoming a great runner at a late age.  I had to create my own plan.

As the plan unfolds, I will keep you posted about my progress.

If you want to see my daily workouts, I always post them on Facebook and Twitter.

I will also write a book based on my findings of what worked and what did not for taking a good masters level runner to becoming even better.

Until we meet again…

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

Checkpoint 1: P. Mark’s Stats as of January 15, 2014

In order to measure progress, you need to keep track of where you have been.  This page serves as a checkpoint.  I will update the stats every 6 months to compare numbers and celebrate any achievements.

Stats for P Mark as of 1_15_2014

Age

  46

Height

  6 ft ¾ inch

Weight

  165 lbs

Body Fat %

  12.7

Running Records (since 2009)

800 meters

2:23

2013

1 mile

5:21

2013

2 mile

11:58

2013

5K

18:35

2013

10K

39:43

2013

Half Marathon

1:27:42

2013

Marathon

3:12:45

2013

Swimming Records (since 2013)

25 yards

0:16.15

2014

50 yards

0:42.07

2014

½ mile
(900 yards)

17:50

2014

1 mile
(1800 yards)

37:43

2014

1.5 miles

54:15

2014

2.4 miles

TBA

TBA

Cycling Records (since 2014)

I have only done a couple of rides.  I will update this later.

Triathlon Records (since 2014)

I am scheduled to do my first triathlons this year,
so I will post records for those as I add news races/distances.

Weightlifting Records (since 2009)

Bench Press

200 lbs

2009

Squat**

135 lbs

2014

Dips

190 lbs
Body weight + 25 lbs

2014

Barbell Curls

100 lbs

2009

Chin-ups

175 lbs
Body Weight + 10 lbs

2014

Lat Pull Rows

200 lbs

2009

** I know.  I know.  I just started squatting for the first time ever.  This will grow a lot!

Do Not Try This at Home, Kids: Experimental Training

I  base my recommendations to my readers, followers, and clients based on sound research.  The methods I include in my posts and in the training plans I design for people are tried and true.  If you stick with them, you improve.  I have found this to be true in my own running as well.  If it didn’t work for me, I do not recommend it to you.

My current training is not according to conventional wisdom or research.  I have hit a plateau, a sticking point.  I have come to a place where the same old routine is not have the same magical effect.  My body has been adapting to this same set of stimuli so long, that it has stopped responding.

That does not mean that these methods are not ideal.  They still are.  I need to get out of the same old rut, however.

REMEMBER THIS

When you reach a plateau, you must change your routine
until your body starts responding again.

After I get jump-started by this new routine, I will eventually be able to go back to the tried and true methods and see steady improvement again.   In the meanwhile, you will see some crazy workout habits that I do not recommend to 99% of runners.

ludicrous-speed

In other words, as you look at the workouts I post online, DO NOT TRY THIS AT HOME, KIDS!

  • I will run less frequently, but with greater intensity.  
  • The speed-work I run on the track is going to be much faster and more intense than I would ever recommend to a client.
  • I will work harder on power through intense speed-work and additional weightlifting.
  • My long runs will still gradually increase as I prepare to run the Boston Marathon.  This remains the same.  There is no substitute.  The experimental side of the long runs for now is that my tempo runs will be embedded within those long runs each week.
  • I will replace my easy running days with cross-training on the bike and in the pool.

I intend to keep up this experimental schedule for a few months.  If it works well for me, I may begin to alternate seasons of this new routine with seasons of the old routine.  Anything that keeps me improving through honest hard work doing the exercise I love is a good thing.

I will let you know how the experiment is going.

Let me know if you have questions.

“Train smart, eat well, & enjoy the run!”

    — P. Mark Taylor

_____________

Check out these books by P. Mark Taylor for more advice on running:

The Gift of Running: A Book for Runners & Future Runners  Wise Running Book COVER mockup

&

Wise Running: Thoughts on Running and Life

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