Three Treadmill Workouts to Boost Your Trail Running Game

I coach a handful of athletes who don’t have access to big hills, especially mid week, but that doesn’t stop them from developing into bad ass trail runners! We work with what we’ve got, which sometimes means treadmill workouts. Like the great coach Jack Daniels said “Don’t waste your time wishing for things you don’t have. Do your best with what you do have.”

The following workouts (depending on how they are executed) can elicit a number of positive adaptions, including: an increase in strength, an increase in power, better uphill efficiency, a higher VO2 max, improved lactate buffering, and extended endurance at a given pace. Work with your coach to modify these workouts based on your current ability and goals.

 

Classic Intervals

 

How it works: Check out the course profile of your upcoming race and determine the average percentage of incline on the prominent climb(s). This will be the percentage you bring your treadmill to during your “on” segments. Warm up with a 20 minute easy jog, then set your treadmill to your estimated race pace for your upcoming event via RPE (Rating of Perceived Exertion) and perform 1 to 5 minute intervals (depending on your experience level, skill level, and the purpose of your workout) 4 to 20 times at your determined incline percentage with equal jogs at zero percent incline in between for recovery. Cool down with a 10 to 20 minute jog.

 

The Yates Hill Fartlek

 

This workout was suggested by one of our athletes; an army veteran and state worker in Washington who was given similar training while serving in the army. It’s become a team favorite!

How it works: Grab a deck of cards. Remove a set (2 of each) cards Ace through Queen. This can be a total of 4 to 24 cards; adjust accordingly based on your experience and skill level. The number on the card coincides with the percentage of the incline you will be running (Ace for 1% Queen for 12%). Warm up for 20 minutes at an easy jog, then set the treadmill to your estimated race pace via RPE. Pull cards at random setting the treadmill to the percentage of incline that coincides with the card you pull. Perform uphill intervals of 30 seconds to 5 minutes (depending on you experience, skill level, and the purpose of your workout) with equal jogs at 0% incline in between for recovery. Cool down with a 10 to 20 minute jog.

Not only is this a great way to elicit the physiological adaptions mentioned in the introduction of this article, but to learn how to adjust psychologically to changing terrain and discomfort on the fly.

 

Classic Uphill Tempo

 

How it works: Look at your upcoming course profile and determine the longest climb(s). Find an average percentage that coincides with that climb. Warm up for 20 minutes with an easy jog before setting your treadmill to your estimated race pace via RPE. Set your treadmill to the percentage associated with your goal race’s climb(s) and adjust the treadmill speed to maintain the RPE associated with your goal race pace. Run uphill for 10 to 30 minutes (depending on your experience, skill level, and the purpose of your workout). Cool down with a 10 to 20 minute easy jog.

 

A lot of trail and ultra runners aren’t fans of the “dreadmill” but the fact of the matter is that it’s an effective item in your tool box that can aid in your success, especially if you’re unable to make it to the trail head daily due to family or career obligations. Executing these simple and effective workouts as one of your quality sessions each week will change the way you attack hills on race day.

Have fun!

Safely Increase Your Running Volume

Winter can be a tough time to train for a lot of people. The majority of runners I know either had planned down time or forced down time due to a wicked flu season and/or horrendous weather in their region. Any of these things can be a blessing in disguise, as us runners tend to push ourselves very hard year around. It’s important to stay fit year around, but we also need periods of rest and recovery. We can either voluntarily take the time to recover with a reduction in load, or, our body can force us to take that time through sickness and injury.

However, winter is over! With spring comes new light and new energy! The days are longer, the weather is nicer, the flowers are blooming, and summer is on the horizon. Not only that, but the fire is burning HOT for all of those summer races you signed up for.  Now is the time time to see what you’re made of! Now is the time to start your journey towards running or ultrarunning greatness.

As John L. Parker Jr. famously wrote in his novel “Once a Runner” – “You don’t become a runner by winning a morning workout. The only true way is to marshal the ferocity of your ambition over the course of many day, weeks, months, and (if you could finally come to accept it) years. The Trial of Miles; Miles of Trials.”

Many Coaches quote this line, but how do you safely implement the “Trial of Miles” ? And without setbacks ? Let’s clarify the latter, first: There may be setbacks. It is foolish to think that anyone participating in this high-impact, repetitive sport will come out unscathed. Don’t let Charlatan Coaches or compression gear companies tell you otherwise: eventually you’ll sustain some type of running related injury. We all get hurt. We can do our best to minimize the risks of injury, but we can’t completely prevent it from occurring. And if we get injured? We also heal. And we achieve even greater things by staying positive in the face of adversity and learning from those setbacks.

But hey! Cross that bridge when you get there.

 

Let’s talk about increasing running volume safely:

 

Run slow.

One of the most common mistakes I see is people running too fast, too often, which leads to nagging injuries, inconsistent training, and subpar results. Slow down! You literally need to run slower to run faster. Unless you’re a nationally competitive athlete or have been running most of your life, the majority of your mileage should be fairly relaxed. This is especially important when you’re increasing volume to a level you’ve not experienced yet.

Be consistent.

Show up! Consistency is key. And it’s easy: you just choose to do it. Don’t skip days. Don’t cut runs short. Don’t make excuses. Consistency leads to better running, less injury, and more speed. 

Baby steps.

The 10% rule for volume increase is slow, archaic, and nonsensical. However, too much, too soon is the number one leading cause of injury in runners. Instead, try increasing your weekly volume by the the number of days you run per week. If you run 4 days per week, add 4 miles. If you run 5 days per week, add 5 miles. Listen to your body and work with your Coach. After a couple weeks of increasing, stay steady and adapt to a given load before adding more mileage.

Light workouts.

When you’re increasing your overall volume, it is a big stressor to your body, especially if the volume is in unfamiliar territory.  It would be too risky to simultaneously increase the duration and/or speed of demanding workouts. Keep strides in your program, or maybe hill sprints, or a set of light surges or fartlek sessions here and there, and every week or two, complete a long run, but keep extremely demanding workouts to a minimum. You’ll have plenty of time for those once you adapt to the stress of your new training load. 

Form Habits.

Get up early. Have something to eat. Drink your coffee. Use the restroom. Brush your teeth. Lace up your shoes. GO RUN. Habits become second nature, and in the thick of training, running should be no different.

Acknowledge fear and then say “Kiss my ass!”

Maybe you’ve never run this much volume in a week before. Maybe you’re nervous to increase your weekly mileage because you’ve heard horror stories of “over-training” or “bad knees” or “heart scarring” from publications looking to capitalize off of your fear. Maybe you have a little self doubt; this is all normal, but to be your best, you must overcome your fears. Believe in yourself! You are capable of amazing things.

Have you been running 30 miles per week ? Take the time to increase to 50. Have you been running 50 miles per week ? Take the time to increase to 70. Have you been running 70 miles per week ? Well… you get it. There is a point of diminishing returns as far as volume goes, so work with your Coach or use common when attacking a bigger training load.

I’m not saying you should go out and pull an Anton Krupicka; running 200 miles per week until you can no longer run at all, but you have nothing to lose by trying something new, and as easy, for your performance as a mileage increase. So long as you are able to balance the stress of running with the stress of your work and family life; push yourself progressively. Build your volume in your program in a smart and productive way with a long term vision. You can be who you want to be. And there’s no better time to make that transition than in the spring time, when the world feels brand new.  

 

“Much is not dared because it seems hard; much seems hard only because it is not dared.” – Prince Wenzel Anton Von Kaunitz

 

Ditch the GPS

GPS is a great tool. I love to use my Garmin for quality workouts where splits matter such as mile repeats on the bike path, marathon pace work, or even for racing Strava segments within the context of on-trail threshold work or race pace simulation. And here at Upper Left Distance Training, we use GPS data integration in your training log to track your runs to the T! This allows me to view your routes, splits, and elevation, which can be very nice for online coaching. But even with all of the benefits, it would do most of us some good to ditch the GPS every now and then.

The problem is that with all of the technology these days, runners are losing their ability to tune into themselves and instead, are relying solely on external feedback such as mile splits and heart rate. While this can be a great tool in certain situations, relying solely on your GPS will limit your potential as an athlete. Our minds (and subsequently our bodies) rely on many cues to regulate our efforts, including our GPS and Heart Rate devices. You will be limited by the feedback from your watch data, so that what you “know” you can achieve will then be based off of the gadgets calculations, instead of your internal data.

I’ve seen this happen in races: “___ is the target heart rate I should be able to maintain for this race.” Great. You’ve just set your bar. Your mind will now act as a governor, not allowing you to break past your self imposed limits. Have you ever seen someone make a kick at the end of an Iron Man before collapsing ? Have you  ever seen someone finish a 100 mile foot race ?  Have you ever heard stories of mothers lifting vehicles off of their children ? Humans are capable of super human feats. That’s a fact that science cannot fully explain. The same holds true, although to a lesser extent, in racing.

Even when using pace per mile to control your easy efforts, we often become reliant on this feedback instead of tuning in to our own bodies. Because of this, athletes will often run too hard in an effort to match up with a pace they’ve been told is their easy pace, when they should instead be listening to their bodies and running even easier for recovery. This is why training by feel can be a far more effective way to train for some athletes. Our bodies are amazing machines and they will provide the feedback we need, we just need to listen. It’s important that you become aware of how you feel at a given effort. The difference between running an 8:30 mile and a 9:30 mile doesn’t matter, so long as the effort was easy and felt easy. The difference between 6:40 pace and 6:30 pace during a threshold run doesn’t matter much, so long as you know what a LT effort feels like.

Past losing touch with ourselves, athletes often get stuck in the data feedback loop with their GPS devices and end up feeling lesser-than by constantly comparing instant external data to their expectations: “This pace is less than what I expected to be able to run”  “I couldn’t run fast enough to get this Strava segment” “My competitors are running faster than me.” “This isn’t enough.” Of course, these are all self imposed expectations that we’re not meeting, but this type of comparison is an unfortunate fact for some athletes who rely too much on technology in training.

The problem too is that when we rely on GPS for every run, we can become stressed by the data: glancing every minute to make sure things are adding up, looking at the split to make sure it was fast enough, wondering why this run felt hard when the GPS and pace calculators tell us it should be easy. This is not conducive to easy, constructive running. We know that stress is stress to the body; it doesn’t differentiate, so why add an extra stressor unnecessarily?  Just as our bodies don’t recognize the arbitrary mileage numbers we’ve given value to in an 7 day period, they don’t always run by the paces in the charts.

It was hard for me to step away from the social validation of Strava, but this is what I’ve been doing for myself recently to reduce that stress:

  1. All easy runs with a stop watch to keep track of time. No GPS.
  2. GPS for any specific pace based workouts (800s, Ks, Mile reps, MP race pace, etc).
  3. GPS with the lap function and pace per mile turned off for tempo and long runs (I then log into Garmin or Strava to see how the splits matched up to how I felt).
  4. At [trail/ultra] races: pace per mile screen disabled. Chrono to keep track of caloric intake. Distance to keep track of aid stations (but don’t do math!).

This is what works for me, and may or may not work for you. Maybe you’d enjoy no watch at all? On a free day when I have nowhere to be, I sure do! Maybe you’re learning to internalize pace and the pace per mile screen is a learning tool at races and pace specific long runs on the road? It’s a great tool that!  Whatever you do, don’t become a slave to technology. Run free once in a while. It will make a world of difference in your training and racing.

Basic Return to Running Training Plan

Maybe you’ve had a lengthy injury, illness, a surgery, or maybe you just took a hiatus from running because you needed a break. Perhaps you’re a brand new runner and don’t know where to start! Whatever your story is, you’re here now,  you’re ready to run, and that is awesome! As exciting as it may be though, it’s best to come back (or start) slowly to reduce your risks of injury or re-injury. So get ready for the anticlimactic truffle shuffle back to running greatness.

What follows is a basic, 8 week, get-back-to-running-safely training plan. Many athletes don’t see the value in working with a coach during this time, but if you can afford it, do it! Your situation is unlike anyone else’s. There may be similarities, yes, but no one is like you. This is a great time to work with someone who can support you and help direct you through both growth and set backs as you move forward.

This is also a great time to make strength training not just a priority, but a habit. Work with your Coach and Physical Therapist to devise a weekly strength plan that you’ll be able to stick to as you move forward. And remember to listen to your body. If at any time you experience discomfort, don’t be afraid to step back from your routine for a few days and hit the stationary or elliptical. Whatever you do, stay positive, smile lots, and be thankful for movement.

8 week plan with the “Long Run” on Sundays

Week 1 – 3 to 4 days per week, 21 minutes of 1 minute jog / 2 minute walk

Week 2 – 3 to 4 days per week – 32 minutes of 2 minute jog / 2 minute walk

Week 3 – 4 to 5 days per week – 30 minutes of 2 minute jog / 1 minute walk

Week 4  – 4 to 5 days per week – 32 minutes of 3 minutes jog / 1 minute walk. Sunday: 40 minutes 4 minute jog / 1 minute walk

Week 5 – 4 to 5 days per week – 30 minutes –  4 minute jog / 1 minute walk. Sunday: 48 minutes 5 minute jog / 1 minute walk

Week 6 – 5 days per week – 30 to 48 minutes – 5 minute jog / 1 minute walk. Sunday: 45 minutes 20 minute jog / 5 minute walk / 20 minute jog.

Week 7 – 5 days per week – 36 to 45 minutes – 8 minute jog / 1 minute walk. Sunday: 45 minutes 20 minute jog / 5 minute walk / 20 minute jog

Week 8 – 5 days per week – 32 to 48 minutes – 15 minute jog / 1 minute walk. Sunday: 45 minute jog.

WELCOME BACK!

 

*This training plan should only be used if you have been cleared to exercise by a qualified medical professional.

How to Avoid a DNF

Recently I went down to Malibu to race the Sean O’Brien 100K in attempt to get a Golden Ticket to the Western States 100 Mile Endurance run. I spent 4 months training specifically for this race, yet 20 miles in, I dropped out. But why?

For most of us it won’t be the weather or the vertical gain or the distance that is the biggest challenge in an Ultramarathon, but our internal battle. It’s unlikely you’ll avoid this battle because it’s natural for the mind to try to stop us from harming the body when you’re doing something that is dangerous and potentially damaging. Our brain is designed to protect us; to be overprotective and to get us home safe. Evolution may not let us avoid the battle completely, but you can certainly minimize the risk of letting negativity overcome you on race day.

My first suggestion? Choose a race that means something to you. You need to have a reason to finish these things. Choose something that excites you and gives you a reason to finish. A good reason. You have to be emotionally invested in what you’re doing or you’ll risk giving up on it. Emotional investment is key to success whether it’s in training, in racing, in a relationship, or at work – you’ve got to care. And not just about shallow things like notoriety, money and success – those things don’t hold up when the going gets tough.

When things do get tough (and they will) you’ll need to stay positive. You’ll feel fear, anxiety, anger, and maybe even a little sadness, but all of those emotions can be overcome with positivity. A good way to do this is simply to smile. Smile at other runners, smile at the volunteers, and if no one is around, smile for the sake of smiling. Studies have shown that smiling releases dopamine, serotonin and endorphins (1). This cocktail of neurotransmitters can help to reduce stress, lower heart rate (2), relieve pain, and uplift mood (3). So, next time you’re racing or stuck in traffic smashing your hands against the steering wheel, give smiling a try and see what happens 🙂

If positivity and your commitment to your “why” are not working, think about consuming some extra calories before you make a final decision. You know those Snickers commercials ? Well, there’s definitely some truth in the saying “You’re not you when your hungry.” Your brain’s primary fuel is glucose. It needs it’s fuel to operate and to regulate emotions. For evolutionary reasons we already have trouble controlling anxiety and anger, but given that some of the same hormones associated with these emotions are released when we’re hungry (specifically when blood glucose levels drop (4))  the feelings are often exacerbated until our brain gets what it wants and needs. This is why you may get “hangry” at the office if lunch is late and it’s also why you might not be thinking clearly a few hours into your race. So, before you make any rash decisions, try eating a few hundred calories at the next aid station, jog for 20 minutes, and then make your decision.

If none of these things are working then you need to be honest with yourself and ask “Is it worth it to continue?” In my case, I ignored the advice I give my athletes and picked a race solely because I had the chance of getting into Western States; a race I don’t really care about, but that would get me noticed by a shoe company and prospective clients. On top of a shallow “why” I’d been struggling with an injury effecting my sciatic nerve for almost a year. It was and is manageable, but once I knew I wouldn’t get a Golden Ticket I wasn’t interested in taking the risks associated with running 40 more miles through the Malibu hills. That was my call in the moment and I don’t regret it. I went home and filled my calendar with races that excite me.

We have this unhealthy “Death Before DNF”  mentality in Ultrarunning that perpetuates unspoken shame in those who do drop out of races. To put it bluntly: it’s bullshit. You should never be ashamed or embarrassed of dropping out of race, whether it’s due to a legitimate health concern or simply because you’d rather spend the afternoon on the beach with your family. And if you do find yourself in a situation where you’re considering dropping out of a race, don’t let the thought of what other people think of you dictate what you choose to do. Do what makes you happy.

Choose your races with passion.

Live your life with purpose.

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(1) http://journals.sagepub.com/doi/abs/10.1177/0956797612445312

(2)https://www.psychologytoday.com/blog/cutting-edge-leadership/201206/there-s-magic-in-your-smile

(3) https://www.ncbi.nlm.nih.gov/pubmed/24345483

(4) http://diabetes.diabetesjournals.org/content/50/7/1618.full

Tips for Running in the Winter

The alarm goes off. Your spouse is warm. Your sheets smell like fresh linen and summer breeze. You’re sinking into the abyss of heavenly tempurpedic clouds. Are you in Hawaii ? No. It’s 33 degrees and raining outside and right now you have two choices: 1. Peel yourself out of bed, suit up, and get at that 8 miler your Coach prescribed  2. Start the endless snooze cycle until you have to shuffle into the office sans run.

If you’re the highly motivated type, like my friend Joe who is a new dad, works 40+ hours a week, is a part time professor, directs races, volunteers at Ultras, AND trains for 100 milers, then this is no problem, but for the rest if us, the winter struggle is real. So, what can we do?

Sleep more. While getting up before the sun can feel like a chore to some people no matter what they do, others can fair well enough simply by going to bed 30 minutes earlier. Just 30 minutes of extra sleep per night can increase recovery speed, increase response time, and elevate overall mood. Try going to bed 30 minutes earlier each night and the battle with your alarm is less likely to feel like a scene from Braveheart and more like a scene from the Sound of Music.

Make it a habit. It doesn’t take long to form a small a habit (good or bad) such as snoozing your alarm or getting a donut with your morning coffee, but it takes a bit of time and commitment to form habits that require more thought. Contrary to popular belief it doesn’t take 21 days to make or break a habit. Like most myths, the 21 day myth comes from an outdated piece of literature – a book published back in 1960. A more recent European study found that it can take up to two months before you reach an automaticity plateau while forming a habit. TWO MONTHS of repetition. That requires determination and a bit of patience, much like running. The good news is that once you form a positive habit, it doesn’t take an excessive amount of energy or thought to do it every day. The point? Make it a habit to start getting out of bed in the morning when your alarm goes off instead of hitting the snooze button.

The way you think matters. If you dread running, then you shouldn’t be doing it. Be thankful and grateful for movement and be happy to do it! You are blessed to be able to get up and run every day. Seize it and strive to be the best version of yourself regardless of weather. Get up in the morning and say to yourself “What a blessing it is to be alive and moving! I love to run!” If you don’t love it, why do it?

The three tips above will help you on your journey to winter greatness, however, that doesn’t address the bitter cold and darkness you have to battle. Below are some gear recommendations to make your predawn winter run as first worldy as possible:

  1. A good headlamp. 90 Lumens will do, but nowadays you can get a 300 lumen lamp for under $40.00, so why not? Light up the world! Just make sure it’s waterproof.
  2. A Buff. This essential piece of gear can be worn 12+ different ways to keep your head warm and comfortable. I almost never leave home without one.
  3. A good Baselayer that is form fitting and moisture wicking to insulate your upper body and core.
  4. A weather resistant, collapsible shell for when the rain is coming down and the wind is blowing sideways.
  5. Gloves. Nobody I know likes cold fingers. Some of us (me) loathe cold sausages.
  6. Weather resistant pants or tights.
  7. A moisture wicking sock that fits right and minimizes the chance of blisters in wet conditions. Consider Merino for extra insulation.
  8. Shoes. Consider a shoe with sticky rubber for wet conditions and/or a water repellent uppers for those soggy winter mornings.
  9. Yaktraks or Screws if you live in an especially cold and icey area.

At the end of the day you get the same 24 hours as everyone else (Joe always says this) and you get to choose how you spend your 24 hours. Just like you’ve chosen the lifestyle of a runner, you must choose to get up in the morning and get it done. It’s as simple as that. Wake up. Smile. Be thankful. And choose to run.

Accepting Injury as a Runner

It’s said that somewhere between 50 to 90% of runners take time off each year due to a running related injury. So, it’s safe to say that if you’re a runner, you’ve been injured. Even if you’re one of the fortunate few who get to work with a Coach, a Physical Therapist, a Massage Therapist, AND a Doctor, you most likely haven’t been able to avoid injury. And if you’ve been injured you’ve likely experienced a slew of emotions similar the 5 stages of grief that are felt when we lose a loved one. Why ? Because being a runner becomes part of our identity and when we’re injured and can’t run, it often feels like we’re losing part of ourselves. Tell me if this sounds familiar:

Denial: “I’m not injured. I’ll just keep running. It doesn’t hurt that bad.”

Anger : “Damn it! These damned shoes must’ve caused this! And what do I even pay my coach for if I’m getting hurt?! THE SUN IS TOO DAMN BRIGHT!”

Bargaining: “If I can just run I’ll do less speed work… I’ll run on softer surfaces… I’ll run lower mileage…”

Sadness: [this is often a private feeling]

Acceptance: “I am injured. I need time to heal.”

While it is essential and necessary to process emotions like these, we need not feel all of these emotions in such extremity over a set back in our training. Is it ok to feel frustrated? Yes. Is it ok to feel bummed out? Absolutely! It’s perfectly normal, but if we can skip straight to accepting our injury, we can get on the path to recovery and heal much faster.

You’re most likely an endorphin junkie, so first order of business is transferring all running related workouts to non-impact aerobic activities so that you don’t slip into a fit of endorphin withdrawal induced rage and end up on Judge Judy. Here’s an example: If you had 10 miles total planned for today with  10 x 1 minute on, 1 minute off @ Critical Velocity pace, hop on the stationary bike, warm up, and then hammer out 10 x 1 minute on, 1 minute off @ perceived 10K “run” effort. Most of your non running aerobic maintenance can simply be easy to moderate effort activities such as cycling, elliptical, or water aerobics (depending on the injury). You should also focus on balancing out any weaknesses that may have contributed to your injury, so that you can limit the chances of it recurring.

To keep self pity to a minimum it’s helpful to remember that we all experience struggle. I often think of one of my favorite quotes by Thomas Moore “We are wounded simply by participating in life… To think that the proper or natural state is to be without wounds is an illusion.” This reminds me that I am not special in regards to this injury, and also, that I am not alone.

During your healing process it’s also important to stay positive and  to keep running in perspective. It’s part of who we are, it’s part of what we do and it’s something that we love, but for most of us, it’s not ALL of who we are. I encourage our athletes to order the following in this way: 1. Family 2. Career/Academics 3. Running.

Remember that there are plenty of other enjoyable things in life to focus on while you’re taking time off. Do your best to do other things that bring you and your family joy. Take your spouse wine tasting, go out to eat at a new restaurant, take the kids to a wildlife safari. Use the time that you normally have allotted for running to do other things that matter even more. Make breakfast for the family, walk the dogs a little longer, clean the house, read a book. Enjoy your life!

Your running injury is not the end of the world and you are not alone. You will likely be a stronger runner because of it – just take a look at Shalane Flanagan’s story!  Smile. Balance your body, calm your mind, and move forward. You are amazing and you will continue to do amazing things.

 

 

 

A Week With The Best: Keith Laverty

Today on A Week With The Best we have Keith Laverty! Keith is a Northwest native and Mountain/Ultra/Trail (+road!) runner for Seattle Running Club-Brooks team, Team 7 Hills, and Hüma Gel. Every single time I show up to a race thinking I may have a chance to win it and spot Keith in the distance warming up, my new goal becomes to hang with him as long as I can before he drops me. No joke. This recently happened at Beacon Rock 25K where he took the course record and put 7 minutes on me throughout the race!

Keith has won over 45 trail races in the Pacific Northwest (WA, OR, BC) including the competitive Gorge Waterfalls 50k. Recent highlights include 8th at 2015 U.S. Trail Half Championships, 11th at 2016 Lake Sonoma 50-miler in 7:13, 9th at 2017 Chuckanut 50k in 4:03, and 2nd at 2017 Mt. Hood 50k in a blistering 3:22. On the roads, he’s run 32:13 for 10k and 1:11:09 for the Half-Marathon. He’s also a former walk-on runner at University of Oregon, but ask him what it’s like to be a pro and he’ll respond with “I’m certainly not a true pro runner.” There are only a few things that outshine his race results: his genuine, down to earth attitude, his love for his family, and his humble demeanor.

Thanks for joining us, Keith!

How did you start running?

My parents convinced me to check out the track team during my sophomore year at Woodinville High School, after I had run the school’s fastest 1.5-mile course for P.E. At the time, I had convinced myself that soccer was my best sport but alas, here we are!

What has been your biggest obstacle as a runner?

Lately, my biggest challenges have been: 1. Learning to reign back my racing schedule for career longevity, and 2. Prioritizing/balancing my training regimen while still being a new father, husband, and supporting my family. Being there for my family comes first and foremost, before my training wants/desires, so both my wife and I have really learned how to balance our lifestyles to still pursue our running goals while at the same time, being there for our families and our new little mountain baby, little Luke.

As far as my racing schedule, I pretty much want to do everything under the sun including trail and road events. These days, there’s just too many great opportunities to choose from, but it’s also key to maintain a stable racing schedule (in both # of events and volume of those events) as my longest term goal is to stay competitive well into my Masters division years.

You’re a pro, but do you work work as well? If so, what do you do for a living?

Ironically, as someone who spends a lot of my spare time being outside and running, I work in the gaming industry as a QA Project Lead, to help publish and maintain gaming apps on iOS and Android platforms for EA (Electronic Arts). I have found this has struck a good balance however and my job allows me to keep a consistent training schedule in addition to being a run commuter. Yes, my office does have a shower and locker room, so this makes life much easier! I technically have 4 different run sessions on a typical weekday – 3 commuter runs and 1 main training run/workout.

What is your favorite workout?

A hilly fartlek consisting of 5,4,3,2,1,4,3,2,1,3,2,1,2,1,1 minutes on with usually 1 minute jog rest in between. I like that it is broken up into so many chunks, varying between a tempo pace or to 1 minute speedy interval. This workout encompasses a lot of different systems of tempo work, hills, speed, and strength.

Favorite Shoes?

The Brooks Mazama 2 (releasing this December). Crazy grippy, lightweight and comfortable. They feel FAST.

 

Dogs or Cats?

I grew up with several dogs and cats at the same time – tough one! Dogs can be great running companions but with cats being mostly self-sufficient at home, that can make things logistically easier.

Describe and days general diet for you:

I love just about all food and always willing to try new ones.

Breakfast – Oatmeal w/ peanut butter, berries and honey. Cereal. Latte or americano.

Lunch – Turkey and avocado sandwiches, chicken teriyaki or leftovers.

Late afternoon snack (this one is key, otherwise my afternoon/night session will suffer!) – Trail mix, tangerines, Huma Gel or bars.

Dinner – Usually whatever my amazing wife cooks up. Lately, it’s been Mexi bowls with black beans, rice, onions, mushrooms, avocado and chicken or tofu.

Dessert / Midnight Snacks, if baby Luke wakes us up – Rice Krispies with berries or Pop Tarts.

An example of a week from your training log from the past few months:

(Two weeks before Mt. Hood 50k)

Mon –  4 miles easy/recovery day after a high volume weekend

Tue –   6 miles bike commuting

             7 mile hilly training run with baby stroller + strides

Wed –  6 miles run commuting

            Wednesday Workout: 3 long hill repeats + 2 x 1000, 2 x 800, 2 x 400, 2 x 200 on the                track (7 miles total)

Thu –  3 miles run commuting

            7-8 mile training run

Fri –    7 miles easy; typically my 2nd easiest day of the week

Sat –  16 mile hilly long run (mix of trail/road) with last mile cutdown in under 6 minutes

Sun – 7.5 mile road training run with a few pick-ups / strides

Do you have any tips for new runners or runner striving to reach bigger goals?

Remember to keep it fun! Even when you’re in the middle of a big training block, or during a race, remember why you love running in the first place. For example, I like to incorporate one group run each week (Bainbridge Island Weekly Beer Run!) even during big training blocks to keep things relaxed and fun. Or during tough sections of a race, I’ll remind myself to smile and being thankful for being healthy, injury-free and able to explore the trails that I’m on.

Finally, don’t underestimate the importance of self-care. Go to those PT appointments, get chiropractic adjustments, get occasional massages, and use a foam roller regularly.

 

 

Thanks for your insight, Keith! Keep kicking ass!

 

If you or someone you know is a pro who would like to be featured on A Week With The Best, shoot me an email at: upperleftdt@gmail.com

 

 

Common Questions From New Runners

As a coaches we get quite a few training questions from new and experienced runners alike, but some questions we get more often than others, so Alicia and I have picked seven common questions we get regularly and answered them below. We hope this helps you in your journey to awesomeness!

  1. How important is my pace?

It’s not important! Well, let me rephrase that: how fast you’re going is not important when you’re a new runner. When you’re first starting out most, if not ALL, of your runs should be at an easy pace. Very easy. That pace will vary each day based on how you’re feeling which is impacted not only by training, but personal and work life/stress as well. Don’t get caught up in specific paces or the pings and chimes of your GPS watch and Strava account as a new runner. There will plenty of time for fast, specific running later in your career, but it has it’s place. Learn to run easy by perceived effort and most importantly: enjoy it!

  1. What shoes should I wear ?

I’m not going to get into the scientific validity of “corrective features” in running shoes, or lack thereof, ain’t nobody got time fo that! Go to your local running store, try on as many shoes as you can, and choose what feels comfortable to you. Don’t let anyone sell you a shoe or insert because they say you’re an “overpronator”.  We ALL pronate to some degree, it’s natural movement and it’s part of the body’s amazing shock absorption process. It’s best to leave the medical diagnosis to MDs and PTs, not to a retail sales associate. When choosing a shoe, I personally like to keep a finger nail’s width of space between my longest toe and the front of the shoe, but that’s my preference. Choose a shoe that feels good to you, however it fits.

  1. Is my form ok? What about foot strike?

Please put down “Born To Run” and forget about footstrike. Our bodies self select what works best for us in that regard and altering it in an unnatural way can result in injury. What you should be more concerned about is your overall form and posture. Follow my tips on form here and remember that with practice, patience and awareness you will start to have better form, but it takes time, and continual work.

  1. What should I eat or drink during my run?

Practice! Practice, practice, practice. The gut is a trainable organ, so you must experiment and practice with eating and drinking on the run to train it. Just keep in mind, no matter how much you try, certain things will not agree with certain people. I have plenty of friends and athletes who can eat PBJ on the run, but if I do that, it will ruin my entire day. Finding out what works for you on the run takes a fair amount of trial and error and possibly one or two lost socks, but it’s essential in your success, especially if you plan on running races that are marathon distance or greater.

  1. What should I eat after my run?

We burn roughly 100 calories (give or take) per mile depending on weight, speed, age, and sex. Now, if our initial goal is weight loss, we may not want to replace all of those calories, but we do want to give our bodies adequate nutrients to repair the damage we’ve done. As training volume and hard workouts increase, we want to aim to replace the glycogen we deplete and aid the muscles in the repair and recovery process. I’m not going to get deep into sports nutrition in this post, but a good rule of thumb is to eat something heavy in carbohydrate within 30 minutes of your run and to eat a balanced meal (protein, fats, and carbs) within 2 hours of finishing. Put good in, get good out. 

  1. What if I miss a day?

Don’t sweat it! These things happen. A missed day now and then is often a blessing in disguise as it gives your body a chance to do a little extra recovering and healing. Where you get into trouble is when you start letting this become a habit: you skip a week because you were on vacation, and then two days when you get back because work was crazy, and the following week you slept in twice… Eventually you can’t maintain the volume planned in your training and you’re forced to adjust your goals.  Becoming a better runner involves a ton of consistency and zero excuses.

Also, keep in mind that training for the marathon distance and above takes a considerable amount of dedication as well as the sacrifice of many social pleasures (I think Seb Coe said that). You need to be honest with yourself when you choose to take on the challenge. There’s nothing wrong with training for Half Marathons or 5Ks! 

  1. How can I get faster?

Patience. The whole first year of running should be mainly easy running with some hills and possibly fartlek. With time and consistency you will naturally become more efficient, stronger, and better at processing oxygen, resulting in faster easy days and many PRs. Be patient, be consistent, and enjoy the run! The rest will come.

 

Do you have questions we didn’t answer here? Feel free to shoot me an email at: upperleftdt@gmail.com 

A Week With The Best: Jacob Puzey

Wow! It’s been a while since we posted one of these! This blog really fell by the wayside with our recent relocation to Ashland. Sorry about the delay here, Jacob! This evening we’ve got Jacob Puzey. Jacob is a lifelong runner, coach, race director, and writer. Despite a slow early start to running, Jacob gradually improved over time and has since won national titles in cross country and on the roads and set a world record of 50 Miles on the treadmill at an average pace of 5:56.  Jacob coaches athletes from all over the world, of all ages and abilities – from newbies to national champions – to help them achieve their running goals.  

How did you start running?

I started running in middle school to get in shape for basketball.   

What has been your biggest obstacle as a runner?

I was uncoordinated.  I was weak.  I couldn’t run upright.  I was awkward – 4’11”, 85 pounds, and size 13 feet.  I wanted to be better, but my body felt like it was getting in the way.

You’re a pro, but do you work work as well? If so, what do you do for a living?

I coach athletes from all over the world and help my wife, Amy, direct a national trail running series throughout Canada.

What is your favorite workout?

Georgetown 400s – A cruise interval workout with a high volume of 400 meter intervals with minimal recovery at a good clip.  Here is an article describing it: http://www.jacobpuzey.com/2014/07/managing-tempo-run-with-cruise.html

Describe a days general diet for you:

I try to not eat animal products before I run as they tend to take longer to digest and clog things up for me.

Morning – Herbal tea, nuts and dates or raisins, apple and nut butter, or oatmeal. I usually eat this throughout the morning as I work.  If I go for a run in the morning then my post run meal will likely be heavier and contain some animal products like eggs.

Lunch – Avacado or nut butter toast, more nuts, cucumber, etc.

I usually run in the afternoons.

Dinner – Starch (rice, potatoes, etc.), Veggies (zuccinni, spinach, kale, etc.), Protein – Steak, chicken breast, fish, etc.

An example of a week from your training log from the past few months:

Mon – Recovery day – easy run about 6 miles or OFF, YOGA, CORE

Tue – Easy day – About an hour of running often pushing a stroller or running with the dog (7-10 miles)

Wed – Workout – Usually something stamina based

Thu – Easy day – About an hour of running often pushing a stroller or running with the dog (7-10 miles)

Fri – Recovery day – easy run about 6 miles or OFF, YOGA, CORE

Sat – Long run or medium long run (90 minutes to 2 hours) + Strides

Sun – Long run or medium long run (90 minutes to 3 hours)

Do you have any tips for new runners or runners striving to reach big, scary goals?

Be patient and think long term.  Establish a strong foundation upon which you can build. It’s all about the base:  http://www.5peaks.com/news/2016/2/5/its-all-about-the-base

 

Thanks for joining us, Jacob!

If you or someone you know is an elite athlete or coach, feel free to shoot us an email @ upperleft@gmail.com to be featured on A Week With The Best.