I’d like to re-cap what was said in the last newsletter and expand on a couple of things as we go along.
When you add in new programs and have to make… well… not exactly, but “life altering” adjustments, these adjustments are not easy. Some people will have a tough “pill to swallow” when faced with what they would like to do and the amount of time and energy they can commit to a task.
We’d all like to believe we have the ability to be World-Class athletes, and as far as I’m concerned, the verdict is out as to whether that’s not impossible for everyone to achieve. Especially when you consider all the available choices and right variables that are necessary (body-type, time, dollars, and conditioning). It may not even be the sport or event you currently dream of completing in. We all have special skills, gifts and unique abilities unto ourselves. Sometimes it takes others to see it before we realize it ourselves. We saw in the last clinic that although a lot of people wanted to excel at the marathon distance, they had better results running the half-marathon. There are a number of reasons for this, and that is why the next clinic coming up in January 2009 and the athletic program starting November 1 is all about pacing. Before I lose track, let’s delve deeper into types of runners and running.
Firstly… let’s make this perfectly clear right from the beginning…
When you add in new programs and have to make… well… not exactly, but “life altering” adjustments, these adjustments are not easy. Some people will have a tough “pill to swallow” when faced with what they would like to do and the amount of time and energy they can commit to a task.
We’d all like to believe we have the ability to be World-Class athletes, and as far as I’m concerned, the verdict is out as to whether that’s not impossible for everyone to achieve. Especially when you consider all the available choices and right variables that are necessary (body-type, time, dollars, and conditioning). It may not even be the sport or event you currently dream of completing in. We all have special skills, gifts and unique abilities unto ourselves. Sometimes it takes others to see it before we realize it ourselves. We saw in the last clinic that although a lot of people wanted to excel at the marathon distance, they had better results running the half-marathon. There are a number of reasons for this, and that is why the next clinic coming up in January 2009 and the athletic program starting November 1 is all about pacing. Before I lose track, let’s delve deeper into types of runners and running.
Firstly… let’s make this perfectly clear right from the beginning…
current goals should be based on current race performances
not past races or paces and interval times taken from running tables. It just doesn’t work that way. There is a natural progression in performance and there are no shortcuts. You cannot say, “If I train at these paces it will guarantee me _______ (time). If you have never run the distance before, then do not concern yourself with time. Concern yourself with how you feel after each workout, each week, each month, and especially after each training race or suggested event. These are true guides to know that you are doing all the right things. For those who have not heard this before, “It’s not how far, how fast, or how often you can run any given distance, it’s how fast you can recover to do it again”.
Some bodies are built for speed, others endurance. Then there’s this massive grey area in between for each one of the individual events including surface type and terrain. We used to joke about sprinters because of the announcers on television. They’d talk about the acceleration for some people up to 40 - 50 metres and then hanging on until the 100 metre mark. Other sprinters would continue to accelerate up to 60+ metres due to strength and ability. Some would hang on. Others would make that little critical error of accelerating too soon. They couldn’t hold the pace and get nipped at the tape by two 100ths of a second. The announcer might say, “Had the race been 98.7 metres, the winner was clearly…”. Hence the retort, “I’m a 98.7 metre specialist”. We’ve all had that experience… “Had the race been 20 metres shorter/longer…” The point is: Different people excel at different distances, events, and terrain, but it is all really good.
So… what did happen in your last race? Where could you have improved if you wanted to? Was it in the pace? Was it conditioning, or maybe both? Despite what happened then, we are moving forward. If it was pace, we will work on it. If it was conditioning… oh, ya!... will we be working on conditioning! But first, let’s step back a moment and look at the reason you run in the first place and why you are here? As the saying goes, “different strokes for different folks” and since this is about running, it’s all good stuff. Whether you want to complete your very first half marathon or marathon, get a personal best, or set a World Record, we have a program for you.
There are a number of people who come out week after week in the clinic to run. They are not interested in all this performance talk and are satisfied at the moment to come out, run and socialize with everyone else - that’s fantastic. We really hope you continue to do so. We need you for as much inspiration as we need those crazy ones pushing the 3 hour button. Without you to remind everyone that this is all about running, we’d be lost. To you, I want to say thank-you.
There is also a group of people who are totally happy with where they are right now and like a bit of a challenge. They are able to workout 3 – 5 times a week. These people may also have other areas of interest outside of family or work and need extra energy for that as well. Their goal is to not only finish the race, but maybe to get that qualifying time for Boston or New York. They don’t have the time to really commit to running in a more competitive scenario. And guess what?… that’s awesome too! You’ve found the right balance!
The third group likes more of a challenge and they have the time to train and recover. They want a program to challenge their current limitations and build towards getting the most out of themselves athletically and spiritually. It’s hard to not mention the spiritual side of running when it comes to getting stronger and faster. Running can also be a meter that defines to some extent one’s character. It’s not easy running 50-60-80-110 miles per week. It takes commitment and sacrifice to get better. There is only so much time. The more you put into one thing, something has to be let go of. Regardless if it’s running, family, or relationships; it is all about balance.
Our group has been called “competitive”. Yet we have such a mixture of athletes from novice to high performance… or is that “high maintenance”?... I always get those two mixed up. This is why there are 2 programs this session.
Over the last year we wanted you to discover your inner running-self and decide what it is you wanted from running (recreation or competition). In order to do this, high performance training methods were introduced into the recreational setting so that some of the people could see that they could be more on all levels of personal growth and physical development. Why personal? Because: in order to be more, you have to know yourself. If you can meet a challenge and have a positive experience, then you are ready to move to the next level; if that is your wish. Conversely? There is no “conversely” here. We are talking about running and it’s all good whether it is on a recreational level or seeking more from yourself. Just remember, no matter what the reason, it’s all about what you want to do.
So why do we even bother to bring up all this stuff and make it… personal? Some people have a continuously positive running experience that has inspired them to achieve greater levels of fitness. Others… well… not so positive and not negative either. There are a lot of people who have added running to their lifestyle with a balanced perspective. Some have aspirations of doing really well, but don’t have the time to put into it. They become discouraged and feel it’s not worth doing it at all if they can’t keep up with the “big dogs”. If you are only able to run 2 days a week, then this can be true. However, if you can manage a commitment of 3 times a week then you will see improvement. 4 days are better than 3 if you know how to balance it. The more combination of quality and quantity you can put into it, combined with rest (or active rest), the greater your rewards. It’s about making time for it and being selfish about that time that’s going to get you those goals.
Despite what group you would like to train with (either more recreational or athletic) decide how many days you can commit. If you can only run 3 days a week then you really should only consider the Vancouver Program. It is designed to improve your current endurance, strength and speed without leaving you bagged. It contains the elements in a balanced format to ensure you get the proper rest and recovery so that you can progress. However, it won’t be at the same rate as the athletic program. The athletic program is meant for people that are able to run 5 and 6 days a week. The athletic program does not guarantee results based on 3 – 4 days a week. The only guarantee about any program we can make is that you may get injured because of applying the dear old Dr. George Sheehan adage of, “Too much, too soon!”
So who is running in the athletic program? The athletic program is designed for those who were currently running 4 – 5 days per week at the top end of the last program. Then, if possible, we are suggesting a 6th day. Remember what adding the 5th day did by adding over 100+ miles per year? The bigger the base the faster the recovery and the longer it takes for you to slow down in a long run or race situation. But again, all this takes time over a period of months and sometimes years, depending upon your conditioning. Running is one of those sports where the more you put into it, the greater chance you have of overdoing it. But with the proper balance of paces and recovery you will continue to grow for a long time. Nobody gets too far starting from the beginning and running 6 – 7 days a week. We’ve learned over a period of years that this is a standard recipe for disaster.
For those people just entering the clinic we’d like you to commit to no less than 3 days a week. If you have gone through a session or have been running 3 days a week for at least 6 months then we’d like you to consider a 4th day (Friday). If you’ve been successfully running 4 days a week, then we’d like you to consider either building that 4th day up from 3 to 5 miles or adding in a light Tuesday run of 3 miles. To help illustrate this, we’ve included some program examples of how we balance your program. The specifics have been left out, but this gives you a method in which to plan your schedule.
As you can see there are a variety of examples to chose from, but we ask you to chose one and make the commitment to stick to it. We also ask that you don’t try to mix the programs because each one progresses at a different level and you will not only confuse yourself, you will also get injured. An example of this would be if you were to decide 8 weeks into the program to take a strength workout from the athletic program after starting with the Vancouver program. The people in the athletic program have progressively gotten stronger over a wider range of muscle groups in comparison to the Vancouver Program. This is not compatible with the type of workouts you have been doing from the beginning. Therefore, you’ll put your body at risk of getting injured from doing something you are not used to. Plus, the benefits are practically nil if you don’t continue doing them on a regular basis.
So… what did happen in your last race? Where could you have improved if you wanted to? Was it in the pace? Was it conditioning, or maybe both? Despite what happened then, we are moving forward. If it was pace, we will work on it. If it was conditioning… oh, ya!... will we be working on conditioning! But first, let’s step back a moment and look at the reason you run in the first place and why you are here? As the saying goes, “different strokes for different folks” and since this is about running, it’s all good stuff. Whether you want to complete your very first half marathon or marathon, get a personal best, or set a World Record, we have a program for you.
There are a number of people who come out week after week in the clinic to run. They are not interested in all this performance talk and are satisfied at the moment to come out, run and socialize with everyone else - that’s fantastic. We really hope you continue to do so. We need you for as much inspiration as we need those crazy ones pushing the 3 hour button. Without you to remind everyone that this is all about running, we’d be lost. To you, I want to say thank-you.
There is also a group of people who are totally happy with where they are right now and like a bit of a challenge. They are able to workout 3 – 5 times a week. These people may also have other areas of interest outside of family or work and need extra energy for that as well. Their goal is to not only finish the race, but maybe to get that qualifying time for Boston or New York. They don’t have the time to really commit to running in a more competitive scenario. And guess what?… that’s awesome too! You’ve found the right balance!
The third group likes more of a challenge and they have the time to train and recover. They want a program to challenge their current limitations and build towards getting the most out of themselves athletically and spiritually. It’s hard to not mention the spiritual side of running when it comes to getting stronger and faster. Running can also be a meter that defines to some extent one’s character. It’s not easy running 50-60-80-110 miles per week. It takes commitment and sacrifice to get better. There is only so much time. The more you put into one thing, something has to be let go of. Regardless if it’s running, family, or relationships; it is all about balance.
Our group has been called “competitive”. Yet we have such a mixture of athletes from novice to high performance… or is that “high maintenance”?... I always get those two mixed up. This is why there are 2 programs this session.
Over the last year we wanted you to discover your inner running-self and decide what it is you wanted from running (recreation or competition). In order to do this, high performance training methods were introduced into the recreational setting so that some of the people could see that they could be more on all levels of personal growth and physical development. Why personal? Because: in order to be more, you have to know yourself. If you can meet a challenge and have a positive experience, then you are ready to move to the next level; if that is your wish. Conversely? There is no “conversely” here. We are talking about running and it’s all good whether it is on a recreational level or seeking more from yourself. Just remember, no matter what the reason, it’s all about what you want to do.
So why do we even bother to bring up all this stuff and make it… personal? Some people have a continuously positive running experience that has inspired them to achieve greater levels of fitness. Others… well… not so positive and not negative either. There are a lot of people who have added running to their lifestyle with a balanced perspective. Some have aspirations of doing really well, but don’t have the time to put into it. They become discouraged and feel it’s not worth doing it at all if they can’t keep up with the “big dogs”. If you are only able to run 2 days a week, then this can be true. However, if you can manage a commitment of 3 times a week then you will see improvement. 4 days are better than 3 if you know how to balance it. The more combination of quality and quantity you can put into it, combined with rest (or active rest), the greater your rewards. It’s about making time for it and being selfish about that time that’s going to get you those goals.
Despite what group you would like to train with (either more recreational or athletic) decide how many days you can commit. If you can only run 3 days a week then you really should only consider the Vancouver Program. It is designed to improve your current endurance, strength and speed without leaving you bagged. It contains the elements in a balanced format to ensure you get the proper rest and recovery so that you can progress. However, it won’t be at the same rate as the athletic program. The athletic program is meant for people that are able to run 5 and 6 days a week. The athletic program does not guarantee results based on 3 – 4 days a week. The only guarantee about any program we can make is that you may get injured because of applying the dear old Dr. George Sheehan adage of, “Too much, too soon!”
So who is running in the athletic program? The athletic program is designed for those who were currently running 4 – 5 days per week at the top end of the last program. Then, if possible, we are suggesting a 6th day. Remember what adding the 5th day did by adding over 100+ miles per year? The bigger the base the faster the recovery and the longer it takes for you to slow down in a long run or race situation. But again, all this takes time over a period of months and sometimes years, depending upon your conditioning. Running is one of those sports where the more you put into it, the greater chance you have of overdoing it. But with the proper balance of paces and recovery you will continue to grow for a long time. Nobody gets too far starting from the beginning and running 6 – 7 days a week. We’ve learned over a period of years that this is a standard recipe for disaster.
For those people just entering the clinic we’d like you to commit to no less than 3 days a week. If you have gone through a session or have been running 3 days a week for at least 6 months then we’d like you to consider a 4th day (Friday). If you’ve been successfully running 4 days a week, then we’d like you to consider either building that 4th day up from 3 to 5 miles or adding in a light Tuesday run of 3 miles. To help illustrate this, we’ve included some program examples of how we balance your program. The specifics have been left out, but this gives you a method in which to plan your schedule.
As you can see there are a variety of examples to chose from, but we ask you to chose one and make the commitment to stick to it. We also ask that you don’t try to mix the programs because each one progresses at a different level and you will not only confuse yourself, you will also get injured. An example of this would be if you were to decide 8 weeks into the program to take a strength workout from the athletic program after starting with the Vancouver program. The people in the athletic program have progressively gotten stronger over a wider range of muscle groups in comparison to the Vancouver Program. This is not compatible with the type of workouts you have been doing from the beginning. Therefore, you’ll put your body at risk of getting injured from doing something you are not used to. Plus, the benefits are practically nil if you don’t continue doing them on a regular basis.
2009 Program Options (PDF file)
Conversely if an athletic program person were to periodically change to the Vancouver program, they will not receive the same benefits. So, unless you need an active rest day, it is not advisable to do this often. You will get behind on your strength workouts as they expand and as the program proceeds.
Some people incorrectly expect the Vancouver Program to be a “watered down” program. This is the same program you have been doing. Like anything else in life, what you put into it is what you get out. The athletic program is designed to maximize your workouts. For the most part, you will work independently because many of the people doing this program have evolved their current state of fitness over the last year and a half and know the drills. Although we have 10 group leaders, we have now introduced a second program for the first time. The Vancouver program is for those people who still want to improve but don’t have time for 5 – 7 workouts per week. This does not mean the Vancouver Program is easy. It will be as challenging as you make it, but please remember, it’s all about recovery or the ability to continuously build upon your current state of fitness. The Vancouver in other ways could be considered an active recovery program for those who have gone through the previous two athletic sessions and may want to take some time away from the strength work to recover from their last event, but that doesn’t necessarily make it any easier.
Email Russ, your group leader, or Lorne with any questions about the programs. We will answer them individually and add them (questions) to next week’s COACHES’ COUCH! Also check the archives section of the COACHES’ COUCH in the right column.
