Enjoying Running: Run the Mile You Are In

May 15, 2013 1 Comment

garmin 2005I have heard it said from many sources for the last 3 years, “Run the mile you are in.”  When I first started hearing that, it did not mean anything to me.  My first thought was, “I have no choice!  I can’t run a mile that I am not in!”

I first began to understand this mantra better when I my Garmin 205 GPS watch broke.  When I started back into running in 2009, I was wearing a simple $15 stopwatch.  As I got more serious about competing, however, I wanted to watch my pace more carefully.  At that point, I bumped up to a Nike Plus wristband with a footpod sensor.  This was not as accurate as I need, so I bought the Garmin 205.  It could display 3 screens which could display 4 pieces of information each.  The numbers that I would watch closely during training and/or a race included current pace, pace of the current mile, and the average pace for the run.  Data is good, but I gradually became more and more obsessive about maintaining exact paces.  Perhaps this might be okay on a perfectly flat course, with a perfectly consistent life, and perfectly consistent nutrition.  My life, however, is not that perfect.  I live in East Tennessee (ridges!), eat imperfectly, and have a normal imperfect and unpredictable life.  Hence, exact, precise, predictable paces are a not going to happen.

Worse yet is the worry about the past and future miles.  In mile 20 of a marathon, I would be calculating what my average pace would have to be to reach certain goals.  This is not relaxing!  More stress and less focus add up to a slower pace.  Another scenario is the long run.  If you are struggling with a long run, thinking about the miles ahead is not going to help you relax and enjoy the run.

Thankfully, my Garmin 205 suffered a horrible accident and shattered.  I replaced it with a Garmin 110.  The Garmin 110 is just as accurate, but it does not display the current pace and overall pace.  I can only see the total distance run, the time elapsed for the whole run so far, and the pace of the current mile.  My stress level during runs has reduced significantly.  I am much better at enjoying the run when my only info and focus is on the current mile.  I am not trying to be exact, but I am aiming for a pace zone based on my goal for the day and the lay of the land I am running.  If I am in a hilly mile, I will give myself extra time for that mile.  If it is mostly downhill, I will speed it up.

Beyond the pace, I have also learned that this focus on the mile you are in does wonders for my mindset on a long run.  I do not waste time figuring out how much I have left.  That is a drag.  I do not worry about how tired I am and how far there is to go, I only worry about the mile that I am currently running.  This short-term outlook allows me to relax and to not focus on the pain of the coming miles.  I simply finish the mile I am in and then start a new one.

This has helped my overall mindset and does especially well for me in the marathon.  In the final miles, I try not to set goals based on my expectations for the day.  I have learned instead to set my goals on the run.  As I finish mile 21, I am setting my goal for my 22 based on how I feel.  I ask myself, “What is the best mile that I can run without cramping and getting injured?”  I can then check my Garmin periodically to see how I am doing versus how I am feeling.  This is so much more relaxing than the constant ongoing multiple forms of analysis that I used to go through.

Remember this!

Relaxing and enjoying the run leads to better performance.
Focus on running the mile you are in.
Not the miles before. Not the miles after.

Train hard, eat well, & enjoy the run!

_____________


The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book.

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

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Social Pace: The Role of Social Runs in a Training Plan

May 1, 2013 1 Comment

“Social runs are good for your emotional and psychological health!” — Terri Preast

water hydration couple

I am adding a new category to my training plans.  So far, I have tried to stay true to the 80-10-10 rule.   About 10% of your weekly miles should be  run at a pace somewhere close to your 5K personal record pace (Tempo/Intervals).  About 10% of your weekly miles should be faster than that pace (Speedwork).  About 80% of your weekly miles should be relatively easy, at a pace that is 1.5-2 minutes slower than your 5K personal record pace (Easy Miles).  Research shows that runners that stick with this as a guiding principle tend to improve faster than runners that do not.

The 80-10-10 rule has worked very well for me, but this makes for a lonely life.  You see, in planning my next training schedule for maximum improvement my easy pace will be 7:15 minutes per mile.  At the social runs in which I have participated, there have been very few runners that expect to run at a 7:15 pace.  There are much faster runners in this town, but the elite runners do not usually join the social runs.  Most of the participants in the social runs average between 8:30 and 10:30 minutes per mile.  That means that If I stick to my training program pace, the only time I get to talk to people at a social run is before and after.  That is nice, but it seems to be missing half of the point.  There is joy in running together.  Running in isolation all the time can be rewarding, but a more balanced approach is healthier both mentally and emotionally.

I think it is time to add a new category.  I am going to aim for a 70-10-10-10 program.  I will aim for about 10% of my weekly miles to be at a new pace.  I shall call this Social Pace.  Social Pace will be defined as: “Whatever pace the main group of runners is maintaining during a social run.”  Will it slow my progress?  Probably, but just a little.   I like my runner friends.  The time with them is far more valuable than that price of slightly slower progress.

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Train hard. Race easy. Enjoy the run!

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The Gift of Running,by P. Mark Taylor, is available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

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The Gift of Running: A Book for Runners and Future Runners

October 10, 2012 3 Comments

My new book, The Gift of Running, is now available in both paperback & ebook

- Paperback Version – Amazon.com   $9.00

- Ebook Version – Kindle Store $2.99

I wrote this book for several reasons.  Many of the books on running are tough to read, a lot like technical manuals.  I wanted to offer something more personal, runner to runner.  Moreover, I wanted it to be easy to read for the inexperienced runner.  I think I have accomplished this with The Gift of Running .

Below is the official description.  A small excerpt is included at the bottom of this page.

Book Reviews by Runners:

Book Reviews on Amazon.com:

If you would like an autographed copy of the book, please email me at pmark67@gmail.com

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The Gift of Running: a book for runners and future runners

by P Mark Taylor

Running is a gift, but not only for the gifted.  Whether you run just for fun or want to become a more competitive runner, The Gift of Running is for you. In The Gift of Running, P. Mark Taylor shows runners how to get started and stay motivated.

The book includes:  advice on how to get started as a runner, tried & true methods of running faster and longer, how to prepare for a marathon, tips on staying healthy & happy, motivation to keep you running, an insider view of the running community, & training programs for a 5K, 10K, half marathon, & marathon.

P. Mark Taylor is a runner & author of the blog at http://www.WiseRunning.com.

Publication Date:    Jul 20 2012
ISBN/EAN13:    0615668607 / 9780615668604
Page Count:    196
Binding Type:    US Trade Paper
Trim Size:    5.5″ x 8.5″
Language:    English
Color:    Black and White
Related Categories:    Sports & Recreation / Running & Jogging
 
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How to read this book:   (an excerpt from the book)

“This book is not a technical manual.  I have intentionally tried to keep my explanations brief and simple.  I have avoided technical terms and explained what I mean whenever needed.  It does offer important research-based information, but it offers more than that.

The book is about:

  • the human side of running,
  • becoming a runner,
  • working to become a better runner,
  • & staying safe, sane, and happy as a runner. 

It moves back and forth between personal stories, quotes from runners, and advice on running.

Most of the subsections of the book could be read independently, but I encourage you to read it from front to back.  This is especially true for the inexperienced runners.  Read the whole thing first, then go enjoy the run!

This book is the culmination of years of running, studying, and life experiences.  Most of all it is about the love of running and my respect for runners.

This book is dedicated to all of those who share my passion for running & to all those who are trying running for the first time.”

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Your First Steps as a Runner: Slowly and Gently

September 2, 2012 2 Comments

My friend Dessah has started using the “walk to running a 5K” plan from my book The Gift of Running.  Like many new runners, she is full of inspiration and genuinely excited about becoming a runner.  It is a wonderful thing.  :)

Sometimes, however, that excitement can turn into overdoing it a bit.  As you follow my program or any other training program keep two things in mind:

  1. A training program is just a guideline
  2. Start slowly and gently!

As for following the training program, it is generally a good idea to not stray too far from the program.  On the other hand, it is only a guideline.  You have to fit your running into your life where and how it makes sense.

Along that line of reasoning, Dessah asked me a very smart question:  Is it okay for me to break up my long walk into pieces?  Yes, Dessah, I think that is a great way to get in the exercise and still keep track of those toddlers you are chasing around.  When you need to make changes to your program, keep the big ideas in mind:  slowly increase your time and distance running.  Walk on the walking days.  Rest on the rest days.  If you keep those in mind, then your changes will not hurt your progress.  They will simply help you fit it into your life a bit better.

One thing I want to caution Dessah and all other new runners about is your intensity level.

Remember: 
You are at the very beginning of your journey. 
Make sure you are starting slowly and gently. 

Your first runs may be at a pace that you could easily walk.  That is okay!  You need to gently introduce your body to the idea of running.  Stay slow and make sure that you are gently touching the ground as you run.  You can speed up later when your body is ready.

For now, relax and enjoy the run!

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The Gift of Running is now available in both paperback & e-book

- Paperback Version – Amazon.com $9.00

- Ebook Version – Kindle Store $2.99

- Ebook Version for Nook $2.99

.

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The Gift of Running is on Amazon’s Hot New Release List

August 12, 2012 1 Comment

It may just be 15 minutes of fame, but my friend Sean posted on Facebook that he saw my book on the Bestseller List for Running on Amazon.com.  When I went to look, I saw what you see in the picture below.  Having a good day!  :)

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Why My Book on Running Is Now Only $2.99

August 11, 2012 2 Comments

I call this blog Wise Running, but wisdom usually comes through experience.  Experience involves making mistakes.  I have caught myself in the middle of a big mistake.  I broke the rule that I set before I started this blog and the process of writing books.  What rule did I break?   The one on a Post-It note stuck on the wall above my computer monitor:

I set out on this journey:

-  to promote fitness through running,

-  to help others learn how to enjoy running,

-  to encourage my fellow runners,

- and to help runners get stronger & faster.

I was doing a pretty good job staying focused on these goals.  I try to post informative and inspiring things on this blog.  I regularly post encouraging comments and inspirational quotes related to running and fitness on Facebook,  Twitter, and the Daily Mile.

My first book on running, The Gift of Running, is consistent with these goals as well.  It is about the joy of running, staying motivated, staying healthy, and getting faster.

Apparently, however, I forgot to look up at that note when I went to set the prices for The Gift of Running.  When I set the original prices, I looked at fair market value.  I examined the prices of other running books and tried to set a reasonable price.  That breaks the rule because the definition of reasonable in this case is means setting the highest price that seems reasonable and less expensive than most.  Not consistent with my note!

In hindsight, it is more consistent with my goals to get the book into as many hands as possible.  Instead of setting the highest justifiable price, I should have set it at the lowest reasonable price.  That is what I have now done.

The e-book was priced at $8.45.  Starting today, the price of the e-book version of The Gift of Running is only $2.99.

I have also lowered the price of the paperback version.  It had been priced at $14.95, but I have now set it at $9.00.

Both of these prices are as low as I can reasonably set them.  I hope this helps get the book into the hands of more runners, especially new and future runners.  That is why I wrote it.  That is why I have lowered the prices.  I wish I could go back in time and reset the price for those that have already purchased a copy, but I can’t.  My sincere apologies go out to those folks.  I am sorry.

But now I am back on track with my goals.  It is about sharing the gift of running.  It is about encouraging fitness through running.

Train hard, race easy, & enjoy the run!

P. Mark

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Ask P. Mark: The Difference Between a Tempo Run and Intervals

August 6, 2012 Leave a comment

This was the first question posted to me via the Ask P. Mark page.
Please visit that page to post a new question.  Thanks!

Q:  What is the difference between a tempo run and an interval?

A:  The short answer is that in an interval workout, you speed up and slow down several times.  In a tempo run, however, you gradually build up to the target pace and hold it until it is time to slow down for a cooldown.

There are a few people who will do more than one tempo run within a long run.  This is an advanced maneuver that I do not recommend for the average runner.

Here are the definitions for the Tempo and Intervals that I gave on the Getting Faster post:

Intervals

Intervals are a lot like repeats, but have a different goal in mind.  While repeats are about increasing raw speed, intervals are more about maintaining your new speed over a distance.  Because of this, intervals should be at a little bit longer distance.  Aim for a distance that you could complete in less than 5 minutes.  800 meters (1/2 mile) is a common distance for interval training.

  • Run your intervals at race pace, but no faster.  Remember: Race pace is the pace at which you could run a 5K now, NOT the pace that you hope to achieve later.
  • Instead of being fully rested as you did in repeats, interval training does not allow for full rest.  The time between intervals should be about the same time as you took to run the last interval.  Unlike repeats, you jog during the recovery time between intervals.
  • Since the distances are longer than the distance for repeats, the number of intervals that you complete in one workout should be less.  You can do 3-8 intervals as long as you continue to maintain your relaxed form.

Tempo Runs

If you are racing longer distances, then you will want to practice running faster for even longer periods of time.  This is the goal of a tempo run.

  • Run your tempo miles a little slower than race pace, about 80-90% of the full effort that you would use in a 5k race now.
  • Tempo runs can be anywhere from 20 minutes to an hour depending on your fitness and goals.
  • You can choose to do one or more tempo runs as part of a longer run or have it as a stand-alone workout.  In either case, make sure that you run a warmup and a cooldown in addition to the tempo miles.
  • To get faster, seek the combination of distance & speed that pushes you consistently near the limit of what you can maintain.  If you can’t maintain relaxed form, you are pushing too fast or too long.

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The Gift of Running is now available in both paperback & ebook

- Paperback Version – Amazon.com

- Ebook Version – Kindle Store

 

 

 

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Going to the Next Level: Gradually Increasing the Fast Mileage

May 10, 2012 2 Comments

Everyone has their own pace.
If you want to go faster, read on as
I share my current strategy for getting to the next level. 

Keep in mind that  in order to apply the idea to your running,
you will need to adjust the numbers accordingly.

_____________________________________________________

I have been doing a careful analysis of my runs over the last month.  Typically, when runners talk about their training they report miles per week.  Yes, it is easy to add up all of the miles I have run, but that will not tell me about my speed.  I need to know more detailed info.

The big question:  How fast am I running?

To find out, I added up all of the little sprints & intervals on the track, the tempo miles, & all the other types of runs.

In the last month, I have run:

  • a total of 4 miles under a 5 minute mile pace
  • a total of 8 miles between 5 & 6 minute mile pace
  • a total of 21.85 miles between 6 & 7 minute mile pace
  • a total of 74 miles at 7:00-8:40 minute mile pace

Why have I chosen these pace zones?  Becauselast year I ran almost every race at around a 7 minute pace.  I ran 5Ks & 10Ks just below 7 minute pace and half marathons just above a 7 minute pace.

To move to the next level, I’m gradually increasing the distances at the faster speeds.  I am accomplishing this in distances that are short enough for me to safely run at that pace.  The idea is simple enough:

  • When I wanted to race at a 7 minute pace, I ran as many miles as I could at a 6 minute pace.  To get to the next level, I just extended the logic.
  • If I want to eventually race at a 6 minute pace, then I have to gradually increase the total mileage that I run at a 5 minute pace.
  • Likewise, if I ever want to get comfortable running races at a 5 minute pace, then I have to gradually increase the total mileage that I run at a pace much faster.
  • I have no plans to train at a 4 minute pace. My body can’t handle that.  I can, however, complete some 200 meter repeats  and 400 meter repeats at a 4:30-ish mile pace. That will have to suffice for now.

Just to be clear: I am NOT making 1 minute jumps!   I am using 7, 6, & 5 as cut-off points to create pace zones for the sake of analyzing running paces.   I am not trying to run at exactly a 6 minute pace for some things or exactly at 5 minute for some things.   I am running a wide variety of paces at distances at which I can run those paces in a safe, relaxed form.  As I have pointed out in previous posts, it is important to keep a relaxed form while doing speed work.  To avoid injury, I am focused on maintaining relaxed form as I gradually increase the distances.  When I can no longer maintain it, then I know that I am done with my speed work for the day.  Better to ease up and stay healthy so that I can gain speed on another day!

From now on, I will keep weekly totals of overall miles AND miles in each pace zone.  I will make sure to very slowly increase the mileage in the faster zones.

Gradually, over time, I will run faster farther.

I want fast to feel normal.  :)

 

“Train hard, race easy, & enjoy the run!”  — P. Mark Taylor

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What Is a Custom Training Program & Why Do I Need One?

December 19, 2011 Leave a comment

What is a Custom Training Program?

A custom training program is a schedule of training runs in preparation for a specific race with a specific time goal.  My next major goal, for instance, is to finish the Knoxville Marathon in under 3 hours.  In order to accomplish this, I know that I will need to average a pace of 6:49 per mile.  That is a tall order,since my last marathon was completed at a 7:54 pace.  How in the world do I expect to accomplish this goal?

1)  I have a plan.

I have an 18-week plan laid out.  I know what to run each day and how fast to run it.  Every day has a specific purpose.  There are days designed for speed & days designed for rest.  Some days, all I have to do is relax and run a few miles.  Weekends runs are more ambitious than weekdays because I have more time and energy to spend on the weekend.  On most Saturdays, I run mile repeats.  On every Sunday, I have the long run of the week.

The weekly mileage gradually increases from 30 to 50 miles per week.  Every third week, miles are reduced so as to not overwhelm my body with the new work load.  In the last few weeks of the schedule, there is a decrease in miles on the schedule.  This is designed to rest, heal, and store up energy for the actual race.

The intensity and speed of the daily runs also increases over time.  Just before the taper period, near the end of my training schedule, I intend to do 16 mile repeats at 5:45 minutes each.  This is a full minute faster than my intended race average.  If I can accomplish this, then racing at a 5:50 pace will seem somewhat relaxed. :)

2)  I will follow the plan.

Will I follow the plan exactly on every day of the schedule?  No, but it does guide my daily decisions and keeps me on track.  The only variations I make will be because of soreness & life issues.  Some soreness is a good sign of hard work.  I have planned for that kind of soreness.  I alternate fast/intense days with relaxed or rest days.  The other kind of pain, however, is a warning that something is not right.  It means that either you trained a little too hard or that your body may soon be injured.  In either case, I may choose to ease up on the speed and/or distance.  In a worst-case scenario I may take an extra day or two off.  In my last marathon training program, I had to take it easy for two weeks.  Once I felt better, I resumed the training program.  No extra miles to make up, just resumed the program the way it was written.  I still managed to PR by 28 minutes, so resting worked!

3)  I realize that I may not make it this time

Sometimes we just set our goals too high.  Sometimes we meet our goal, but sometimes we don’t.  In that last marathon, I wanted to qualify for the Boston Marathon.  In order to BQ at my age, I needed to run it in 3:25 or less.  Even though I PRed by a full 28 minutes, I fell short of the ideal goal by finishing in 3:27:27, just two and a half minutes from glory.  Was this a failure?  No!  I PRed by 28 minutes.  That is a huge win.  I had set my “Lofty Goal” at 3:25, but I had a “Happy Goal” of 3:35.  I knew that it was more reasonable.  The fact that I exceeded my happy goal and just missed my lofty goal means that my training program was a big success!

Why do you need a training program?

You need both a goal and a plan to meet that goal in order to achieve.  It is that simple.  Runners training without a plan are likely to take more days off.   Runners without a training program are likely to increase mileage either too quickly, which leads to injury, or to slowly, which leads to disappointing results.

A Running Coach can help you set goals and develop a custom training plan to meet those goals.  What do you want to accomplish?

Happy Running!

 

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