How to Adjust Your Training to Summer Heat

Summer-running-top-tip-to-help-running-in-the-heat

“A secret to happiness it letting every situation be what it is, instead of what you think it should be.”  – Loubis and Champagne

Hello Runners,

Summer is certainly in full swing in Colorado and throughout the rest of the country.

I certainly felt the effects of the heat during my long run today, which resulted in a slowed pace and even having to cut the run short, because I started too late in the morning.

So, a couple of quick tips to help you better train in the heat include staying well-hydrated before, during, and after your runs. Also, run early in the morning or early evening and wear light colored high tech lightweight wicking fibers.

Here are a couple of other recommendations that I wanted to share with you:

Adjust Your Running Pace Accordingly

You should adjust your pace with increased heat and humidity, instead of trying to complete a run at a specific pace not adjusted for heat and humidity, and become discouraged that you didn’t achieve this pace. One way to adjust your pace is by feel. So, if your training plan calls for a long run at an easy pace, make sure to adjust the pace, so that it still feels easy, even with increased temperature and/or humidity.

Fellow running coach Jeff Gaudette has a pace calculator based on temperature and dew temperature (basically relative humidity). If you know these you can use this calculator to adjust your pace accordingly for an easy, tempo, or race pace training run:

https://runnersconnect.net/training/tools/temperature-calculator/

Beware of Proper Recovery

The summer also offers challenges as far as proper recovery. If we have to start our run earlier in the morning to beat the heat we may not be getting enough sleep at night. This can add up over time and result in us being more fatigued during our runs, especially if we are not adjusting our sleep schedule accordingly. Thus, you may need to adjust your expectations and pace accordingly, as well as your sleep schedule.

In addition, we tend to be more active with other activities during the summer, whether it’s yardwork, doing a hike or being at the beach the day before a run. These can all affect our running performance. Again, this will require us to adjust our expectations and our pace.

Recovery Between Workouts May Be Slowed

Our body is designed to stay in homeostasis to keep us alive, and this includes for our body temperature. During the summer months, more of your blood is being diverted to your skin to cool you, rather than transporting oxygen to and nutrients to your muscles to help them recover. Thus, recovery between workouts will be slowed and your muscles may not be repaired and as strong for your next workout.

Therefore, it can help, as Coach Jeff Gaudette recommends, to include an additional recovery day during your training week. You may also want to include an occasional down week. This can help you catch up on sleep, allow you to enjoy a consequence-free hike or day at the beach, and can help you avoid overtraining and getting frustrated with what appears to be a lack of progress.

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

P.S. If you know anyone who might benefit from this email, please share this with them. Also, if this was beneficial, please “Like” our page. Thank you.

How To Get The Most Out Of Your High Intensity Runs

“Comfort, the enemy of progress.” – PT Barnum

Hello Runners,

In my last post I discussed the importance of VO2max for your aerobic fitness and performance. I also talked about how you can improve VO2max. One thing I mentioned was an appropriate progression over 3-4 weeks, so that you continue to get the benefits of each workout as your body becomes more aerobically fit.

Whether it is improving your VO2max, lactate threshold, speed, etc. there are several variables you can adjust in your progression from week-to-week to get the most benefit out of your workouts. They include the following:

Number of repetitions

One way to make your workout more challenging from one week to the next is to increase the number of work bouts you perform. For example, in week one you might perform four work bouts, week two five work bouts, and then six work bouts for week three.

Length or duration of work bout

A second way to accomplish progression is to increase the length or duration of work bouts. So week one might be 30-second work bouts, week 2 45-second work bouts, and week three 60-second work bouts.

Pace or effort

Generally, I don’t change this variable alone during a progression, however I might change it if I’m changing the length or duration of a work bout, such as when I’m doing Fartlek runs. Usually if I increase the length or duration I will slightly decrease the pace, such as performing the work bouts at a pace that is 5-10 seconds/mile slower. Or, I might perform work bouts of the same duration at a slightly faster pace from one week to the next. If you include hills as part of your progression (see below), the effort may be the same from week-to-week, but obviously your pace will change.

Recovery time

Another way to make a workout more challenging from the previous week is to cut the recovery time. For example, the recovery time may be twice as long as the work bout for the first week, equal to the work bout for the second week, and half the time of the work bout for the third week.

Surface in which you perform work bouts

A way to add variety and challenge to a workout is to add some hills during the second or third week of the progression after running in a flat area during the first 1-2 weeks.

So, try changing one or more of these variables from one week to the next for your higher intensity workouts to make them more challenging, so you continue to benefit from these workouts. However, be sure to make adjustments that are appropriate and keep in mind the goal of your workouts. That is are you trying to improve VO2max, lactate threshold, etc. It is important to know the purpose of each workout, so that you are performing a workout that will most benefit you. This is certainly something I spend a significant amount of time with for the runners I coach and for my own workouts.

Here is an example of a four week progression for Fartlek runs. This is something I would include early in training to help your body adjust to performing higher intensity workouts:

Week 1:

  • Perform dynamic warmup
  • Run 20 minutes at an easy pace
  • Perform 6 30-second work bouts at a comfortable hard pace (~ your 5k pace, if you’ve done a recent 5k) in a flat area
  • Recover with a slow jog for 2 minutes in between work bouts
  • Run for 10-15 minutes at an easy pace
  • Perform cooldown

Week 2:

–              Perform dynamic warmup

–              Run 20 minutes at an easy pace

–              Perform 6 40-second work bouts at a comfortable hard pace (~ your 5k pace, if you’ve done a recent 5k) in a flat area

–              Recover with a slow jog for 2 minutes in between work bouts

–              Run for 10-15 minutes at an easy pace

–              Perform cooldown

Week 3

–              Perform dynamic warmup

–              Run 20 minutes at an easy pace

–              Perform 6 40-second work bouts at a comfortable hard pace (~ your 5k pace, if you’ve done a recent 5k) in a hilly area

–              Recover with a slow jog for 2 minutes in between work bouts

–              Run for 10-15 minutes at an easy pace

–              Perform cooldown

Week 4

–              Perform dynamic warmup

–              Run 20 minutes at an easy pace

–              Perform 6 60-second work bouts at a comfortable hard pace (~ your 5k pace, if you’ve done a recent 5k) in a flat area

–              Recover with a slow jog for 2 minutes in between work bouts

–              Run for 10-15 minutes at an easy pace

–              Perform cooldown

Please let me know if you have any questions, or if I can be of help in any way.

Also, if you feel anyone can benefit from this email, please share it and “Like” our page.

Your friend and coach,

Brian

 

How to Speed Your Recovery from Races and Difficult Training Runs

Hello Runners,

Congratulations to all those who ran the Colfax Half- or Full-Marathon on Sunday.

This reminds me of the importance of recovery, either from an event, such as a half- or full-marathon, or a tough training run. In a previous post (link to this), I discussed the importance of recovery. One important form of recovery is sleep, which I got plenty of after my 15 mile run on Sunday! In previous posts, I discussed tips (link here), as well as foods and supplements (link here) that can help you improve sleep to aid your recovery.

Research has shown that another important form of recovery is the use of cold or contrast water therapy (alternating between heat and cold). After my second marathon, I used ice baths for the first time. Basically, I ran cold water in the tub, got in and then added ice. This was not enjoyable, but wow, did it work! It only took me a couple of days to physically recover from this marathon, whereas for my first marathon it took about a week.

Although I don’t use ice baths very often, I do use cold water in the shower, after some of my challenging training runs. I recommend not overusing ice baths because they can stifle some of the important fitness adaptations that occur during the recovery process. However, I would recommend them, or contrast water therapy after events, such as half- or full-marathons, or tough training runs in the last few weeks before your event.

Cold Therapy for Recovery

What is it?

  • Immersing body parts or whole body in cold or ice water
  • This can be in a bath with cold and/or ice water, or even using a cold water shower
  • To see benefits the water temperature only has to be as low as 50 to 60 degrees Fahrenheit

Benefits

  • Evidence from research has shown that following intense exercise with cold water immersion reduces muscle soreness over the next several days
  • Research has also shown that taking an ice bath reduces the drop in performance that follows a high-intensity, long-duration effort (like distance running)

When and how long should you expose your body to cold therapy?

  • You only need to soak for 10-15 minutes maximum, you may try shorter amounts of time such as 5 minutes to build up tolerance
  • You should perform cold/ice water immersion within the first two hours after your event or hard training session
  • Continue to perform ice baths for up to two days after your event, or hard training session, if you are still sore

How does it work?

  • Cold therapy constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown
  • Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a faster return of blood flow, which helps move the byproducts of cellular breakdown to the lymph system for efficient recycling by the body
  • Immersion in water exposes the body to hydrostatic pressure and this pressure helps clear out waste products and reduces inflammation in the muscles
  • Cold water temperatures also decrease nerve impulses, reducing pain from soreness or injury

Other Tips

  • To make the ice bath experience more tolerable, fill the tub with two to three bags of crushed ice, then add cold water to a height that will cover you nearly to the waist when seated
  • Before getting in, put on a warm jacket, a hat, and neoprene booties if you have them, make a cup of hot tea, and collect some entertaining reading material to help the next 5-15 minutes fly by

Contrast Water Therapy (CWT)

  • An alternative to cold/ice water immersion to help speed recovery

What is it?

  • Exposing the body to alternating bouts of hot and cold water

Benefits

  • Benefits for recovery from an event, such as a half- or full-marathon, or particularly tough training session, seem to be similar to those of cold/ice water therapy

When and how long should you expose your body to CWT?

  • Most research studies have shown that alternating between water temperatures of 45-68° F for the cold water and 93-106° F for the hot water is best
  • Each immersion should last between 3-5 minutes and the total immersion time should be between 20 and 30 minutes
  • You should end your CWT with cold and not heat
  • Use CWT for the first two hours after an event or particularly tough training session
  • Perform CWT for the first two days after an event or training session, if soreness persists

Please let me know if you have any questions regarding the use of cold therapy or CWT for recovery.

As a reminder, I am offering a new coaching option to help you achieve your running goals. Each month you will receive a customized training plan with workouts to progress you toward achieving your running goals. During the last week of each month, you and I will have a 15-20 minute coaching call to discuss your progress, and address any questions or concerns you have regarding your training. I will then send you the next month’s workouts based on your progress and your running goals. During the month you will also have the opportunity to email me questions that you have.

In addition, you will have access to my Facebook Training group, which will allow you to be part of a community of runners. This will give you the opportunity to be supported during your training, as well as ask questions and receive training tips.

To initiate the process, we would have a 30-minute free coaching consult to discuss your running goals, running history, current training, favorite workouts, and any current or past injuries.

The cost for this coaching option will be $59/month, which is a significant savings from the customized weekly coaching service that I offer ($159/month).

For questions email me at brian@denverrunningcoach.com

Please let me know if you have any questions, or if I can be of help in any way.

Your friend and coach,

Brian

 

References:

Recover Better Through Better Sleep: Sleep Aids That Can Help You Improve the Quantity and Quality of Your Sleep

Last Sunday’s afternoon long run was a tough one! The run was hilly and I threw in a few hill sprints to make it even more challenge. After I performed my strengthening exercises and cooldown, I was ready to go to bed! This reminded me of the importance of recovery and different ways to we can recover to get the benefits from a tough training run. Click this link to read this previous post:

Marathon Training 2019 Day 18: How To Get Better Sleep and Sleep’s Importance As Part of Recovery Part 1

One of the most important modes of recovery is sleep. The amount and quality of the sleep (it should be a high quality deep sleep, in which you go into a deep sleep throughout the night) that we get are most important to our recovery and will help facilitate the adaptations stimulated by our tough training run, so that we can become a better runner. After all, if we are doing a tough run to become a better runner, we ought to get the benefits from our effort!

To help me improve the quality and quantity of my sleep, I took a teaspoon of magnesium chelate (the brand I use is Garden of Life and usually take the Raspberry Lemon flavored one. Disclaimer: I have no affiliations or investment with Garden of Life) before I went to bed that night. I also used a guided meditation/hypnotherapy, and not only fell asleep quickly, but was able to sleep well throughout the night.

There are other sleep aids that I have used, and you may have used a few of these as well. I will discuss a few of these below and continue with more in the next. This is not an exhaustive list, but there may be a couple that might help make it easier for you to catch more Z’s and better facilitate the recovery process from your training runs:

Lower the room temperature in which you sleep

  • This one you may need to experiment with to find the temperature which works best, however you should adjust the room temperature to somewhere between 60-75 degrees Farenheit.
  • Also, taking a warm bath or shower before going to bed can help speed up the body’s temperature change. As you body cools down afterwards, this can help send a signal to your brain to go to sleep.

Meditation/Hypnotherapy/Breathing Techniques/Listening to Relaxing Music Such as Buddhist Chants

  • Sometimes my wife and I use a guided yoga shavasana from her yoga instructor that has helped us fall asleep
  • You can also using a breathing technique such as the following:
    • First, place the tip of your tongue behind your upper front teeth.
    • Exhale completely through your mouth and make a whoosh sound.
    • Close your mouth and inhale through your nose while mentally counting to four.
    • Hold your breath and mentally count to seven.
    • Open your mouth and exhale completely, making a whoosh sound and mentally counting to eight.
    • Repeat this cycle at least three more times.
    • Initially, you may need to shorten the counts for holding your breath and exhalation
  • Listening to relaxing, soothing, and sedative music can improve sleep quality. Research has shown that Buddhist music created from different Buddhist chants for meditation can also been an effective sleep aid.

Get on a Regular Sleep Schedule

  • Our body’s circadian rhythm, or internal clock, cues the body to feel alert during the day and sleepy at night. Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule.
  • You should get 7-9 hours of sleep each night.

Get Light Exposure During the Day, But Minimize Exposure At Night

  • Irregular light exposure can disrupt circadian rhythms and negatively impact the production of melatonin, a hormone essential for sleep
  • Therefore you should be exposed to light during the day (this should include natural light), however minimize light exposure at least 30-60 minutes (avoid screens, such as phone, computer, TV) before doing to bed and while sleeping (may consider using blackout curtain)
  • Disconnect all electronics and put away computers and mobile phones, so you can ensure a quiet place, free of distractions.

Journal and Visualize Things That Make You Happy

  • Journaling 15 minutes before bed can be helpful. Write down how you are feeling at that moment, including both positive and negative thoughts, including any stress and anxiety you are feeling.
  • Practice and concentrate on an environment that makes you feel peaceful and relaxed to help you fall asleep. You might also incorporate gratitude.

Aromatherapy

  • Use an essential oil diffuser which will infuse your room with relaxing scents that encourage sleep.
  • Research has demonstrated that lavender and damask rose oils have been effective for sleep.

In the next post, I will discuss other sleep aids that can improve sleep quantity and quality, including foods and supplements.

If you have, or suspect you have sleep apnea, you should meet with a specialist, if you haven’t already, to be assessed and have a treatment plan developed for you.

Please let me know if you have any questions, or if I can be of help in any way.

Sleep well.

Your friend and coach,

Brian

 

References:

https://www.healthline.com/nutrition/ways-to-fall-asleep

“Thermoregulation as a sleep signaling system.” Gilbert SS, van den Heuvel CJ, Ferguson SA, Dawson D Sleep Med Rev 2004 Apr; 8(2) 81-93.

“Sleep, vigilance, and thermosensitivity.” Romeijn N, Raymann RJ, Most E, Te Lindert B Van Der Meijden WP, Fronczek R, Gomez-Herro G, Van Someran EJ Pflugers Arch 2012 Jan; 463(1): 169-76.

“A warm footbath before bedtime and sleep in older Taiwanese with sleep disturbance.” Liao WC, Chiu MJ, Landis CA. Res Nurs Health 2008 Oct; 31(5): 514-28.

“An official American Thoracic Society Statement: The importance of healthy sleep. Recommendations and future priorities.” Mukherjee S, Patel SR, Kales SN, Aya NT, Strohl KP, Gozal D, Malholtra A, American Thoracic Society ad hoc Committee of Health Sleep. Am J Respir Crit Care Md 2015 Jun 15; 191 (12(: 1450-8.

“Circadian rhythms, sleep deprovation, and human performance.” Goel N, Basner M, Rao H, Dinges DF. Prog Mol Biol Transl Sci 2013; 119” 155-90.

“Light as a central modulator of circadian rhythms, sleep and affect.” LeGates TA, Fernandeez DC, Hattar S. Nat Rev Neurosci 2014 Jul; 15 (7): 443-54.

“Melatonin: an internal signal for daily and seasonal timing.” Trivedi AK, Kumar V. Indian J Exp Biol 2014 May; 52(5): 425-37.

“Music therapy improves sleep quality in acute and chronic sleep disorders: a meta-analysis of 10 randomized studies.” Wang CF, Sun YL, Zang HX. Int J Nurs Stud. 2014 Jan 51(1): 51-62.

“Sedative music facilitates deep sleep in young adults.” Chen CK, Pei YC, Chen NH, Huang LT, Chou SW, Wu KP, Ko PC, Wong AM, Wu CK. J Altern Complement Med 2014 Apr: 20(4):312-7.

“Effects of music videos on sleep quality in middle-aged and older adults with chronic insomnia: a randomized control trial.” Lai HL, Chang ET, Li YM, Huang CY, Lee LH, Wang HM. Biol Res Nurs 2015 May; 17(3): 340-7.

“Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial.” Digdon N, Koble A. Applied Psychology: Health and Well-Being. 24 May 2011.

“The effects of aromatherapy on sleep improvement: a systematic literature review and meta-analysis.” Hwang E, Shin S.  J Altern Complement Med 2015 Feb: 21 (2): 61-8.

“Effect of lavender aromatherapy on vital signs and perceived quality of sleep in the intermediate care unit: a pilot study.” Lyttle J, Mwatha C, Davis KK. Am J Crit Care 2014 Jan; 23(1): 24-9.

“Effect of Rosa damascene aromatherapy on sleep quality in cardiac patients: a randomized control trial.” Hajibagheri A, Babaii A, Adid-Hajbaghery M. Complement Ther Clin Pract 2014 Aug; 20(3): 159-63.

Marathon Training 2019 Day 55: Benefits of Resistance Training (Weightlifting) and When Should You Perform This

March 5 2019 run“Working hard and working smart sometimes can be two different things.” – Byron Dorgan

This post is from Sunday’s workout in which I ran ~8 miles at an easy pace. I also included 5 x 8-second hill sprints with full recovery during this run. Immediately after my run I performed the following strengthening exercises:

  • Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
  • Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
  • Single-leg stands (~60 seconds)
  • Pushups on stability ball (8 repetitions)
  • Monster walks side-to-side and forward-and-back (12 steps in each direction)
  • Y, T, I, and W (10 repetitions for each position)
  • Clamshells (20 repetitions on each side)
  • Prone planks (~40 seconds)
  • Side planks (~30 seconds)
  • Supine planks (~20 seconds)
  • Glute bridge hip lifts (10 repetitions)
  • Quadrupeds (15 repetitions on each side)
  • Fire hydrants (10 repetitions on each side)
  • Knee circles forward (10 repetitions for each leg)
  • Knee circles backward (10 repetitions for each leg)
  • Single-leg balances (~30 seconds)
  • Bounce on stability ball with smaller ball between thighs (3 minutes)

After these exercise I rolled the plantar fascia with a softball because of some plantar fasciitis creeping up and foam rolled calves, hip flexors/quadriceps and hamstrings.

Tip of the Day:

Performing strengthening exercises that address muscle imbalances/weaknesses, improve stability and mobility, and improve power and speed are an important component of every runners training program. These exercises can improve running performance and help minimize the risk of injury.

The question is, on what days should you perform strengthening exercise, especially those exercises of higher resistance and lower repetitions, such as when using weights, kettlebells, resistance bands, or even, just body weight?

True or False: The best time to perform heavier resistance training is on your harder run days, such as when you perform long runs or speed work.

I have spoken with many runners about the best time to perform resistance training. Some runners have asked me if the best time to perform harder resistance or strengthening workouts is on easy run days or days off from running. This discussion leads to another important component of your training, which I mentioned in a previous post, which is recovery. Adaptations to the training you do occur during recovery, not when you are actually performing the workout. Therefore, you need appropriate time to recover. If you are doing harder resistance training or strengthening exercises on your easier or off days from running, there is little or no time for recovery. Thus, you won’t get the benefits from the speed workout or long run you did. Major bummer! 🙁  You also won’t get the benefits of a harder resistance or strengthening workout. Double bummer.

Yes, I know for time sake it would be easier to fit the harder resistance or strengthening workout on a shorter, easy run day, or a day off from running. However, you don’t need to spend hours at the gym lifting weights, like my brother and I used to do when we were younger, and I had other goals than improving my run time.

So, the answer to the statement above is true. The time needed to perform harder resistance and strengthening exercises should be at most 15-20 minutes. You can see above the exercises that I did after a long run, and this took me about 15 minutes to perform. Also, I recommend performing the resistance training after your run, because the run should be the most important component of that day’s workout.

So, remember the following, “Keep the easy days easy, and the hard days hard.” This will allow you to stress your body on the hard days (and offer additional challenge from the resistance training, basically feeling like you have run additional miles) and allow your body to adapt during the easy days (such as easy run with strides, brisk walk or low to moderate cross-training workout). For example, in the Fitness Training Program I have included monster walks with a resistance band on long run days and days when I’m performing hill sprints, but not on days when I’m doing an easy-paced run with strides. On easy run days, I have included exercises that should not be as challenging resistance-wise, but still beneficial.

Keep in mind that you’ll want to be smart with incorporating and progressing harder resistance or strengthening exercises into your training plan, or you can be injured and that can set your training back. Many of us have desk jobs and thus, have significant muscles imbalances and weaknesses that should be addressed first, before using heavy resistance.

I also highly recommend that you have a spotter with exercises in which you are lifting weights.

Please let me know if you have any questions, or if I can be of help in any way.

I wish you the best with your training.

Your friend and coach,

Brian