Journal #1 - A New Beginning

I'm going to give it bash. Too long have I been uncharacteristically unmotivated in my sport. I thrive on competition either against other people or against my previous self, but I have let that ingrained nature of mine fall asleep like a sluggish old sod. No longer. That vigorous and energetic mentality that shaped who I am is being revived.

The problems before was that training on your own sucks, I didn't have a plan on races or training, and I didn't compete enough. Fix these motivation killers. I also didn't do enough tempo and speed workouts. I mean how do I expect to run fast in a race when I've never done it in practice. Not since the old Glendale days was I consistently training fast.

So now I have goals. I am going to run road races during the fall, and 1500m and 800m track races during the spring.

Unfortunately as honorable as my intentions were my first race since the new mental shift was pretty rubbish. I ran the Stop Cancer 5k in Woodley Park in Van Nuys, CA. I was 5th overall and 2nd in my age group, but my time was the worst I have run in about 2 years... At least I have a starting point on which to base my training. I can only go onward and upward from here.

How To Avoid Injury's Chief Companion

I was recently asked for some advice on running by a friend who is training for Tough Mudder. He wanted to know why he got shin splints and how to get rid of them. I did a quick diagnosis, and by that I mean I asked him what he does for training, and basically I got out of it that he went from running 0 miles one week to running 20 the next. Now I'm no medical expert, but it would seem to me that this is a prime example of "too much too soon". To be perfectly honest he was lucky he didn't continue with this trend before he developed something a little more debilitating than shin splints, which is something every runner goes through at least once. So then how much is the right amount to increase your weekly training?

Many runners, including myself, follow what is known as "The 10% Rule". The premise of it is precisely as the name suggests - increase your training by 10% per week whether that is miles run, workout duration or weight lifted. For example if someone ran 30 miles one week then the next they would safely be able to increase to 33. A very simple practice, but effective at preventing injury which is its main function.

Here is a quick running example:

Week 1	30 Miles
Week 2	33 Miles
Week 3	37 Miles
Week 4	41 Miles
Week 5	45 Miles

A great majority of injuries occur because of overuse. Your enthusiasm may be the trait that is going to have you sitting on the couch when you could be practicing. Now I am not saying your enthusiasm is a bad thing, quite the contrary actually, just that you must learn to control it - TRAIN SMART. Your enthusiasm will still be there when it matters alongside a fully functional body.

Now the 10% rule is really only a guideline, increasing by 12% isn't going to kill you, but if stick close by it then unless you do something utterly stupid your body will be there and ready to perform come race day without having had any injury weeks off.

So train smart and good luck with whatever is motivating you to train.

Make A Running Sandwich

As Track & Field season gets underway there will be an influx of running enthusiasts, who normally either only run for fun or to stay socially active, into the Track world. It's like January 1st for the gym except for the Track. However, the following technique to be explained in this post is aimed for everyone on the Track spectrum, be you the runner who thinks they can run a 5k for fun and then come on the track and try bust out a 2 minute 800m or the experienced track athlete looking for a new way to improve in their ability. I learnt this philosophy on training from the Cross Country/Track coaching staff at Glendale Community College in California and it has proved most beneficial to me: it is called "The Sandwich Technique".

This is not a detailed orientated training program, but more an overview on how to actually formulate training from this base point. As I myself strive to be a 400m runner I will explain the technique from that perspective. Here however, is an incredibly detail oriented training plan for the 400m runner from the official Coaches Association of the IAAF-NACAC . HERE

A sandwich wouldn't be complete without the bread on either side of the filling, otherwise it wouldn't be a sandwich and just a pile of vegetables and meat. Those outer layers (bread) of the sandwich are essential to its being, and thus the same is true for the runner. As a 400m runner the vegetables and meat are the 400m; the bread on either side is the corresponding race on either side of the 400m, i.e the 200m and the 800m.

A 400m runner must have the speed of a 200m sprinter and the endurance of the 800m runner. So during your training you have to incorporate ingredients from both a 200m training program and an 800m one. Of course your main training focus will be on the 400m, but weekly portions of your training should include these factors. Even in the early stages of track season when the races are not very important you should use the sandwich technique by entering into races from the 200m, 400m and 800m (That doesn't mean all in one day, but well done if you do). You will get experience racing against unearthly quick 200m racers and the never-ending endurance of the 800m racers. This will allow you to combine all of this experience into your race, in which you are going to be confronted with aspects of both.

The sandwich technique is simply logical philosophy on an overall way to train and race. Take what you will from this and remember that every runner is different, so it may not work for you, but it doesn't hurt to give it a try.

Good luck to all!

The Worst Kept Running Secret

For years people have been wondering how to become a faster runner, whether they are a sprinter, middle distance runner, or a distance runner. Yes, High Intensity Training (HIT) will definitely help you improve and is essential. Yes, hitting the weight room to increase leg strength will benefit you. But as the weight lifter has to max out on the bench press to get to their maximum resistance and improve, so must the runner. And the way for a runner to max out is hills. Free to use, accessible almost anywhere and to almost everyone they are one of the most effective ways to get stronger and faster. What Kenyans running the East Africa Rift mountains and the Nike Running Project running the trails in Oregon, and just about any other effective running team in the world have in common, is that they all do hills. So if you would like to know why this is then here are some of the main benefits of running hills:

• You Will Get Faster - The muscles used while running uphill are the same ones people use while sprinting. So if you improve the strength and elasticity of those muscles then those benefits will show in your new found speed.
• You Will Get Stronger - When you run flat you have a limited number of factors slowing you down such as wind or terrain. But with hills you are adding one of the biggest resistance training factors possible - mother nature nature trying to drag you back down the hill with gravity.
• Injury Prevention - Weak muscles make a weak runner. By strengthening the muscle in your legs you greatly decrease the chance of getting an injury, and one of the most common running injuries that is prevented by strengthening the leg muscles is shin splints.
• It's Not All About The Legs - You may not think it but by running hills you strengthen your arms and upper torso as well. The uphill climb forces you to drive with your arms more vigorously, therefore increasing their strength.
• Increase Your Endurance - A great effect of running hills is that when you come back to run your flat trail it no longer seems as hard after your body has gotten used to the energy exertion involved with running uphill. This lets you go faster and for longer adding a new element to your training regime.
• Corrects Your Running Form - By running uphill your body it forces you to use your arms more, improving your arm swing motion and forces you to keep your head up and your back upright. Positive effects that will still hang around when you go back to the flat.

Personally these benefits are great, but the main factor that attracts me to hill running is the view once you get to the top. And living in Los Angeles does not leave me short of breathtaking views. From a 10 mile mountain run in Santa Clarita locally named "The Beast" with its beautiful view of both the Santa Clarita Valley and the San Fernando Valley from the summit to the infamous Hollywood sign trail with a grueling last mile uphill but leads to an absolutely fantastic view of Los Angeles, and on a clear day you can see right to the  Pacific ocean.

Hills ARE the worst kept secret in the running community. Anybody can do them, and they are everywhere (it doesn't have to be a mountain to be a hill run). Improvisation is key - for instance last week Venice Beach was being combed and left a 30 foot high sand hill. Which was a perfect opportunity for me to get in some hill sprints. There are plenty of different hill workouts to cater to every athlete and here are a few from Running Competitor. So get out there and hit those hills.

Here is a video I found on RunnerSpace of the Northern Illinois Cross Country team getting in a hill workout.