Posted by John Carlson on March 5, 2014 under Running Tips | 
What the mind can conceive it will achieve. I believe one of my previous tips stated that success in running was 60% mental and 40% physical. I am going out on a limb and change this to 90% mental and 10% physical. The mind is a powerful asset to the body. The body could not take another step without this action being created in the mind. The mind is connected to the body, and owns the responsibility to direct our movements. If we think we can, we have a chance, and if we think we can’t, we have no chance. Let’s think about how the mind can help our run.
Mind over matter is a well-known principle. This principle is in action when the brain works inward by telling the body to handle more physical stress. If the runner can train the mind to handle more pain and stress, the result is positive. The brain will allow or limit endurance concerning this principle. Simply put, if we believe we can, the mind will provide the way. Programing your mind to handle more pain will result in mind over matter.
Visualization is a primary action that positions your brain. This technique is used by top athletes around the globe. Visualize your success before the race. Actually visualize yourself in the race. How smooth is your stride, is your breathing under control, and what kind of pace are you running. The man who assumes success already has success. Picturing success in your mind is a way to establish success. Then once that success is consumed in your mind, the runner cannot be stopped.
Desire is another important factor relating to the mental state. Desire is the inward view of ourselves, which effects our physical ability. The desire of achieving your goal is responsible for crushing the negative self-doubt. Think how much I want to achieve this goal. When positioned into the mind, the body will find its way to achieve it. Beware of what you desire because you will get it. Expect the best, not the worst, and you will attain your desire.
Faith supply’s power to achieve confidence to believe. Anybody can keep going when the going is good, but faith is needed to provide confidence when the battle is tough. Faith mixed with prayer builds the runners confidence. What a man thinketh in his mind, so is he. The power of the mind through faith produces confidence. Confidence will provide the necessary power to achieve maximum physical strength providing a successful race.
One more confidence builder is fear. Yes fear is a confidence builder. We all have fear, even the professionals compete in fear. Fear can be used in a negative way or a positive way. Feel the fear and do it anyways is a positive thought. Fear if used as a positive stress can increase your energy levels to provide the body’s way out. The way out is called the fight or flight syndrome, which if used in a positive way will increase your speed. Accept the fear as a normal success tool that injects positive energy into your muscles.
Engage in mental activities during the race. Think inward by listening to your breathing. Keep in rhythm with your steps and breathing. Keep your attention on your body making sure your shoulders, arms, and neck are loose. Do this by shaking them out and dangling your arms through-out the race. Look at the race in sections two miles at a time. Visualize the finish and possibly the Tony Luke’s cheese steak that you will enjoy after the finish!
“Peak performers want more than merely to win the next game. They see all the way to the championship. They have a long-range goal that inspires commitment and action”
-Charles A. Garfield
Happy Running!
John K Carlson
RRCW Coach
Posted by John Carlson on February 26, 2014 under Running Tips |
I love those sessions on the track called speed work. Or do I hate those sessions, which is it? It depends on the day and the mindset, which we will talk about next week. No matter what the feeling is speed work is essential for the runner who would like to record a PR. The purpose of speed work is to improve your leg turnover or stride frequency. Speed work is responsible for improving your speed while increasing your aerobic endurance, yielding a faster pace at a more relaxed state of the run. The Broad Street run is a great example of a long distance run that calls for a greater running economy, which can be achieved through speed work.
The last tip was on long runs, which is a longer distance at a slower pace. This week we are talking about a shorter distance at a much faster pace. The end result is to increase our VO-2 max. VO-2 max is simply the body’s ability to convert oxygen into energy more efficiently. This action helps the heart deliver more oxygen while the leg muscles increase their efficiency in using this added oxygen. This process is also called the maximum oxygen uptake. Bottom line the better the VO-2 max the faster and longer a runner can go in a race. The more oxygen your muscles are able to consume while engaged in the run, the stronger the energy levels are put into the muscles allowing the body to move faster and longer in distance. So let’s increase this, and one great way of doing this is to add speed work to our training.
The first thing we must do is to determine the speed training pace. The best way to determine this is to take your 5K pace per mile and run at approximately 10 seconds faster. For example if you’re 5K pace is 8:00 then run your speed work at 7:50. This is a hard pace to hold at distance, that is why we are lucky that this is the pace chosen for our short distance speed work. We are looking for a high volume of high intensity training. The best way to get this is through weekly speed work sessions. Usually once or twice a week should be the most needed. I am in favor with the 800 meter (Yasso 800), and the Mile repeats to sharpen us up for a 10 mile race.
Speed work examples (designed for Broad Street or any long distance race)
Yasso 800’s- perform on a quarter mile track (preferred) or measure out a half mile length on trail or road. 800 meters is a half mile distance. Take your 5K mile pace and divide in half minus 10 seconds and that is your 800 pace. Run a mile warm-up then three to ten sets of 800’s. Start out at three repeats and work your way up weekly to eventually 10 sets. Place a two–three minute recovery jog in-between the sets with a mile easy cool down after the work out.
One Mile Repeats- Just what it says this is a one mile repeat at the same pace stated above. This is performed when you have at least six yasso sessions under your belt. The one mile repeat is an advance speed work session that WILL (if performed correctly) get you ready for a great race. I call this the magic speed work because this workout performs wonders and accomplishes your race goal. Again track preferred, but a measured one mile stretch is ok. Begin with a one mile warm-up then four to six one mile repeats with a two to three minute slow jog or walk recovery in between, then ending with a half mile cool down. Warning this speed work will put you to bed early! Please stretch and eat your recovery meal immediately after this work out.
ALWAYS drink your WATER at least a gallon a day when training heavily.
There you have it folks, go out and get some speed! Love you all!
Happy Running!
John K Carlson
Coach RRCW
Posted by John Carlson on February 18, 2014 under Running Tips |
The long run is an important element in a training series. The defined distance of a long run in my terms is 12-miles or more depending on the race distance. The long run has many wide reaching benefits such as cardiovascular development, increase in respiratory muscles, and running endurance. The typical place for a long run is one day a week usually on the weekend, which allow more time for the run. LSD- long slow distance is the thought process while performing this run.
The weekly long run is a crucial part of the training plan. The long run develops an aerobic base that allows for your training to acquire faster paces in races. The good news is that long runs improves aerobic capacity while promoting fat burning and an increase in muscular strength. The time spent in a long run is more important than the intensity. The key performance goal to remember is to engage in a long distance at a relaxed pace yielding supreme endurance.
Why should a runner include long runs in their training for the Broad Street run? Well because the Broad Street 10 miler is in itself a long run. The adding of the weekly long run will increase your endurance to finish the race as well as improving on your time. The long run is race insurance that adds an extra base of endurance. The very concrete foundation in which to place your small timbers of speed. Then you can add the trim-work of finesse and precision balance to accomplish the definite major purpose of the goal. Victory is yours as long as you invest in the very foundation of the run, which is the magic outcome of continual labor in the utmost principle of the long run.
Training Examples
First of all the long run should be performed once a week at a distance that is about 50 percent more of your longest weekly run. Let’s say your longest weekly run is five-miles, than your starting long run should be no more than seven miles. After this is established than one should increase their weekly long runs by no more than one – two miles per week. If your long run this week is 10 miles than the progression next week would yield a 12-mile run.
LSD- Long slow distance run is just what it says, run the distance nice and easy (slow pace). Usually 50 percent slower than your 5k pace. Example- if you run a six-minute 5k pace than your long run pace should be at nine-minutes.
Progressive- Run the last two-miles of your long run at race pace (high intensity). Example- 10-mile long run should be a nine-minute pace for eight miles then the last two miles at six minutes simulating the high intensity finish of a race. NOTE- do not just stop when finished! please cool down with some slow jogging and then a walk for 10 minutes.
Tempo (threshold) - This training is especially for marathon runners, Find your marathon pace and run that pace for three quarters of the run. Example- For a 10-mile run, three-miles at nine-minute pace (warm-up), four-miles at tempo(6:40 pace), then cool down at nine minute pace for the last three-miles.
The long run can be an exhilarating passion added to your training curriculum. Enjoy the benefits that this highly important element of your training can offer. Have an incredible week of running and Love to you all.
Happy Running!
John K Carlson
Coach RRCW
Posted by John Carlson on February 12, 2014 under Running Tips |
If anyone has read my last tip on tread mill training it was noted that this type of training is not a favorite or preferred avenue. I am writing to say that this view has been change to a very positive feeling. The winter and travel conditions has led me to the tread mill once again, this time I am going to express my positive thoughts on the many benefits of tread mill training. We will also explore the element of performing speed training on the machine.
Treadmills provide an alternative when weather is not conducive. Treadmills are also great when the terrain is not known such as when traveling, on business and or vacations. I remember doing my long run one year on the local fitness club treadmill when there was 20 inches of snow on the ground. I am not sure if the folks at the club waiting for the machine liked me after my three-hour session.
The benefit of treadmill training is a forcing into a leg speed. This training traps the runner into a specific cadence, which if not held, the runner will fall off the machine. Another benefit to tread mill training is reduce wear and tear on leg and hip muscles and joints. When training on a tread mill we are cushioned by the machine deleting the pounding caused by road and track tar. The tread mill provides an excellent way to record training progress. Features such as time, pace, cadence, and grade are at your fingertips. The bottom line is that you can control the environment of your training. The negative side is that the machine does not simulate terrain conditions such as the climate. For example hilly courses and extreme windy conditions can affect your outcome of a race if only relied on the tread mill for training.
Runners are very committed athletes with special characters that motivate them to health. Treadmills will help to increase the frequency of your workouts. When the weather gets cold, rainy, and dark with two feet of snow runners can continue their training on these machines. The love of running guides us to do the ultimate in precise training. The tread mill allows the athlete to be aware of our pace, heart rate, and stride at all times. Remember that it takes a very special person to stay in total commitment to training. Providing the correct tools is a tremendous help to keep you training. The Tread mill is a great asset and one of those tools that aid the athlete in their training.
Work Out Example
Advanced fartlek treadmill training-
(Fartlek: a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run.)
Prepare for a 30 minute treadmill run, which will include 10 minute easy pace warm-up and a 10 minute easy pace cool down.
- Start with cadence of .5 ten minute warm up-relax with a nice stride in preparation for the speed training.
- Perform six forty second fartlek’s (high intense speed sessions) with one minute very slow pace recovery in-between. Example- 40 seconds at 1.10 cadence then one minute at .5 cadence recovery.
- Repeat this interval training for a total of six fartleks.
- End with cadence .5 ten minute cool down. This should be close to a total of a 30 minute workout. If still time left just continue the run very relaxed until 30 minutes is complete.
Congratulations you have just performed a high intense fartlek session on the treadmill. Perform this work out once a week. PLEASE DO NOT START AT THIS INTENSITY LEVEL IF NOT AN ADVANCED RUNNER! Start at a slower cadence such as .7 or consult Coach John for an adaption training process.
Thank you all for your incredible commitment to the LOVE of running and people!
Happy Running!
John K Carlson
Coach RRCW
Posted by Ron Riskie on January 15, 2014 under News |
We wanted to bring your attention to the endurance fundraising program for a charity called Move For Hunger. Move For Hunger is a nonprofit organization that provides much needed transportation services to bring unwanted and unused food to local food banks. By teaming up with relocation companies across the country, Move For Hunger is creating one of the nation’s largest year-round service programs. Their movers offer to pick up the unwanted, non-perishable food items from those who are moving and deliver it to their local food banks. To date, they’ve contracted with over 500 moving companies and have collected over 2.4 million pounds of food!
Recently, they have begun a fundraising program called Team Move For Hunger, where runners and walkers dedicate their race to raising funds for our organization. Money raised enables them to equip moving companies and individuals to take action in their local communities. Currently they are recruiting and training for the New Jersey Marathon in April.
http://www.usroadsports.com/Signature/NewJersey/
With the hunger problem reaching dangerously high levels in America, every little bit helps. Help them turn those mile into meals with Team Move For Hunger.
For more info please contact:
Emily Cebulski
Team Captain, Move for Hunger
732.832.5025
emily@moveforhunger.org
http://moveforhunger.org/
