Battling Gravity 1.0

Greetings, Defenders of Gotham. Before I get started, let's have a hand for Mr. John Hammegren, aka The Dark Knight, for doing everything possible to get this track club off the ground. John is our proud president, web designer, and resident running expert. He seems to have everything covered, so it has been hard for me to find a way to contribute. HOWEVER, after much brainstorming, I have found something valuable I can offer.

For those of you who don't know me, I got into running through training for other sports- particularly baseball and football. In both these activities, the cardiovascular system is trained to operate in short bursts followed by quick recovery. My training therefore consisted of shorter runs with shorter breaks, sprint drills, plyometrics, and weight training. AH-HA! This is what I can offer. Not very many runners realize the benefits of the weight room, some downright avoid it. There are several reasons for this phenomenon, too many to name here in fact, but I do want to center on one particular myth in this introductory post:

Weight lifting will make me slower.

Have you heard this before? I have. A LOT. I actually read an article today in a running journal that claims that the only runners that benefit from weight training are those that train for the 100m, 200m, 400m, or 800m. Just the sprinters. I couldn't believe they published that trash! While it is true that runners should avoid POWERLIFTING, BODYBUILDING, and other mass-centered workouts, there are still a million different ways to utilize the weight room in your quest for faster times and more satisfying runs.

As a part of my 3-4 day a week training program in preparation for my first marathon I relied on working out my legs in the weight room 1-2 times a week. As a result, I felt much stronger on hills, I felt my muscle endurance go up and up and up, and was able to finish the marathon exactly the way I set out to do. Without my weight training regimen giving me the muscle base I needed, I may have bonked in my first attempt at 26.2...

Intrigued? You should be, the weight room is super awesome. I hate to keep you all in suspense, but I have to get back to my thrilling office job. I will post again as soon as I can and will develop this training tip into a series. First exercise we will explore: SQUATS.

Until next time, keep logging those miles and cleaning up the streets.

Tuesday Night Speed Series - June 26th - 7pm

Calling all Knights! This coming Tuesday is the second instalment of the Tuesday Night Speed Series at Ichan Stadium on Randal's Island. This is a great opportunity to release your inner speed demon and tear up the track in a real competition. The events for this edition are the 800m, 1500m, and 5000m. Racing is held between 7:00-8:30pm and general admission is only $10! This will get you into as many events as you wish, however, I can't imagine running a 1500m and then going for a 5k!

Click here for details from NYRR http://www.nyrr.org/races/2007/r0605x00.asp

Father's Day 5mile Results

It was a hot one out there today! Sorry I couldn't race but I had a great time cheering everyone on at Cat Hill. Looking forward to having a bigger showing at the next race and hopefully we'll all be able to meet up before and after.

Men's Team
(1) Joe Curnutte - 33:38 (rogue)

Women's Team
(1) Vivienne Edwards - 37:33
(2) Anna Wood - 44:41
(3) Elizabeth "Batwoman" Lepine - 46:15

Father's Day 5mi - Sunday, June 17th

Calling all Knights! The Father's Day 5miler kicks off at 8:30am this Sunday. This is a Men's team scored race although it is open to both men and women. Please send us a note if you are planning on racing so we can arrange a meet up location. Unfortunately, I (John) will not be able to race this weekend as I am focused on the JPM Corporate Challenge next Wednesday. However, I will probably be there to cheer everyone on and meet the new members. The race will start and finish near Tavern on the Green and will be a clockwise loop around the park. This is the best layout for some really fast times!

For full race information including the course map click here.

Confirmed racing so far: Anna, Elizabeth, Joe?, Marc?, and Stephen.

New York Mini 10k Results

Way to go ladies! We had a great time cheering you on and given the muggy conditions you looked great out there! Elizabeth actually won the lesser known 7mile Bag-Check Relay event.

Results from Gotham Knights runners:

Gold: Katie "Oracle" Zaffrann - 61:04

Silver: Elizabeth "Batwoman" Lepine - 62:05

Bronze: Jen Wuest - 64:29

Tempo Tantrums

The Tempo Run or as many call it, a Lactate Threshold run, is one of the key elements of any well planned training routine. It is generally defined as a "sustained comfortably hard run" inserted between a 1-2mile warmup and cooldown. If you consistantly add this workout to your regular routine you will see benefits at all race distances from the 5k to the Marathon.

A tempo run is run at a pace where your body begins to accumulate lactic acid in the bloodstream. Accumulating this byproduct of carbohydrate metabolism in the body is bad because it causes an acidic environment in the muscles forcing you to slowdown. We would also like the body to learn how to use this fuel more efficiently because a runner's speed at lactate threashold pace is the primary determinant of race performance from the marathon on down to the 10k. Running at this pace provides the best stimulus for your energy systems to adapt and thus lower your threshold for lactic acid buildup.

So what is a comfortably hard pace for me and how long should my tempo runs be? There are many ways that you can estimate your current lactate threshold pace. For many runners it's a pace that can be sustained in a race of about an hour in length or about 15-20secs slower per mile than your current 10k race pace. You can also input any recent race in the McMillan Running Calculator and find your tempo pace under the "Stamina Workouts" header. It's best that this race represents your current level of fitness so make sure it's recent and run at maximal effort.

Tempo runs are no less than 20min and usually no more than 45min unless you're doing some serious marathon training. If you are just getting used to speedwork a good introduction to tempo runs are "cruise intervals". You can think of them as punctuated tempo runs with a short rest after each mile. If you have trouble maintianing a harder effort for a long period of time cruise intervals are a good stepping stone to longer efforts. Start out with 3xmile with 1min rest in between each, or, do 2x10min with 1min rest. Once you get used to maintaining this effort you can shoot for a full 20min at that pace.

For longer tempo runs you can slow the pace down slightly. For each addtional 5mins you can add about 4-6secs/mile to your threshold pace. For example, if your 20min threshold pace is 7:30/mile and you want to run a 35min tempo run you can slow the pace down to 7:42-7:48/mile and still provide a strong stimulous to your lactate clearance. The key to all tempo runs is to run them at an even effort throughout. You want to keep your pace just at or slightly above your threshold to reap the biggest rewards.

So when should I fit my tempo training into my schedule? Most runners will run their tempo workouts on either Thursday or Friday if they usually do hard speedwork earlier in the week. If you are just starting out with speedwork you can alternate one Wednesday or Thursday of intervals with a tempo run the next week. I sometimes like to run a tempo run on the day before a long run so I start my LSD slightly more carbohydrate depleated. It can make a 15mi long run function more like an 18mi run. Low key races are also a great way to get in a tempo run. Just make sure you don't go too fast!

Introduction to Speed Work

After a runner's first few races one usually starts to think about getting a beloved new PR (personal record). But how should you go about getting it? To a certain point just running further and more often in training, regardless of pace, will result in stronger races and faster times. But there comes a point in every amatuer racer's career when just putting in the miles is not the best way to get faster. That's when speedwork can make a huge difference in your running, and it's fun too!

So what exactly defines speedwork? It's generally any workout that has you running faster than your everyday pace. It can range from sprinting at an all out pace or a sustained run that's just a bit out of your comfort zone. Regardless of what types of speedwork you decide to introduce to your training there are a few important points to remember.

(1) To get the most benefit from speedwork you have to run at the proper pace and duration for your current fitness level. There is a point where pushing too hard can actually hurt your training rather than help it.
(2) Add speed work to your training slowly. If you're not familiar with speed work you can't just add a few sessions a week out of nowhere.
(3) Make sure at least 80% of your weekly mileage is "easy". Speedwork can provide a huge benefit to you running but you need the aerobic base mileage to support it or you'll just break yourself down.

So, you're at the point where you think speedwork can help. Where should you start? There are three great workouts that will get you ready to run some more structured and traditional speedwork. The first is what we runners like to call a "fartlek". Fartlek is Swedish for "speed play" and that's just what it is. On a regular run just push the pace randomly when you feel like it. You can say, sprint to the next fire hydrant, pick it up over the next hill, or just push the pace a bit harder than usual for a few minutes. The key is to make it fun and random. When you're tired slow down, and once you're recovered, pick up the pace. A workout like this will get your legs used to running faster and will provide a great training stimulous.

The second basic speed workout goes by many names; pick-ups, striders, accelarations, etc. At the end of an easy run find a flat stretch of road about 80-100m in length, preferrably soft (grass or a track). Over the first 60m pick up the pace until you are at a near all out but not sprinting effort, then hold that over the last 20-40m. Then walk back to where you started for recovery. Start with 4 repeats and then add 1 every week until you can do 8-10 comfortably. The main thing to remember when running pickups is to stay relaxed and focus on a tight running form.

The third great workout to introduce speed into your routine is hill repeats. Find a hill that will take you anywhere from 30seconds to 2minutes to climb. Focus on running at a hard effort level at about your 5k pace. For recovery jog down to the bottom of the hill. You should start with 4 repeats and over time can work up to about 8-10 depending on the length of the hill. Focus on running each repeat at the same pace and effort level. If you are too winded once you are ready to start another hill you probably ran the last one too hard. The key is to complete the workout and eventually you'll become familiar with what pace can get you to the end of the workout.

In future posts I'll write more about the common categories of structured speed work; tempo runs, intervals and reps. For now, add one of the above workouts to your routine once a week and you'll see your race times and training paces start to drop!

New York Mini 10k - June 9th (Women Only)

We are looking forward to have a great showing by our women's team at this years NY Mini this coming saturday. The New York Mini 10k is the premier women's event in NY and attracks the top female racers in the country. For full race details click here. Online registration closes on this Tuesday at midnight!

So far it's confirmed that Katie Z and Jen W. will be running and I hope the guys will show up to cheer the ladies on! Let me know if you will be at the race so I can add you to the list. I'll post updates and pre/post race meeting places here later this week.