Adolfo Salgueiro, Author at foultips.run

Tips for Out-of-Town Racing

by Adolfo Salgueiro | Sep 24, 2024 | Article, List, Reflection

By Coach Adolfo Salgueiro

As the racing season for big marathon races picks up, many runners have unique plans in sight. Many runners make it extra special, building an adventure around their race. We may drive or board trains and airplanes to make it either a weekend or a longer vacation.

There is no sense crossing the ocean to go to Berlin or Sydney just to race and come back home. Or you can always make it a nice long weekend if you just need to hit the road for a few hours. The key to a successful out-of-town race is to understand why you are there in the first place: to run a marathon. The fact that it is in Chicago or New York is what makes it a getaway. Most likely, there would have been no trip if you had not been running the marathon. Remember, the running portion of your trip is the priority. Don\’t let the allure of tourist activities distract you from your main goal.

Sure, you can visit the Eiffel Tower… after the race (Photo: Rafaelf1, Pexels)

This is an important concept to grasp. I know way too many stories of runners sightseeing too hard, so they reach the starting line tired. On more than one occasion, I\’ve met runners (usually younger) who were hungover because they couldn\’t resist partying while away from home. A friend shared a story about his family resenting him because they had to wait to visit the Eiffel Tower until after the marathon, which added unnecessary stress to his pre-race routine.

Exploring the world\’s great cities, celebrating for a few days, sipping margaritas at the beach, and discovering the less traveled paths in lesser-known parts of the world is always a bonus for our efforts. But traveling to a race, especially your goal race, doesn\’t come without its challenges. It requires additional planning. If you don\’t prepare ahead, the chances of fixing a hiccup on the fly diminish considerably.

So, if you worked hard on your marathon training and are setting out on a running/travel adventure, these tips will hopefully help you get to the starting line mentally and physically sharp:

1. Do not check your running gear: If traveling by plane, whatever you are wearing on race day, goes in your carry-on. The last thing you need is lost luggage derailing your race plans. You don\’t want to run in brand-new shoes you purchased at the expo or with borrowed shorts.

2. Run first, tourist later: The running portion of your trip is the priority. Don\’t arrive too much in advance before the race. Save the touristy plans for after. You want to get to the starting line focused, well rested, mentally and physically ready. Afterward, you may walk all you want or enjoy as much alcohol and crappy food as you can tolerate.

3. Know where your pre-race meals are coming from: Never take your food intake for granted. Make sure you know that what you need to eat is available nearby. It happened to me once. After identifying the restaurant I wanted in Philadelphia, I went on pre-race night only to find I needed a reservation. If you are staying with relatives, make sure you let them know exactly what you must eat and at what time.

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4. Know how to get to the starting line: Do not improvise. Plan for the worst-case scenario. If you are taking a cab, have the phone number and confirm they provide the service at the time you need it. Have a B plan in case there are no Ubers available. If you are taking public transportation, purchase tickets in advance. If a relative is driving you, be aware of road closures and alternative routes.

All the gear you will need during the race, goes inside the cabin with you (Photo: Guiirossi, Pexels)

5. Have family and companions understand why you are there: If you are traveling with family or friends, it is imperative they understand that the first few days are all about you and your race. Runners are the protagonists. Everything else can wait. Remind them they wouldn\’t be in Amsterdam, or Buenos Aires or DC if it weren\’t for the marathon.

6. Adjust for time changes: Never underestimate jet lag and time zone differences, as they can screw your sleep and derail your race. Find out in advance how to adjust to the time zone in which you will be competing. There are plenty of online resources for this. You don\’t want to be falling asleep at Mile 10 because it feels like 4AM for you.

7. Pack for any weather: Remember you are not home, so you can\’t just go back to your closet to pick up something else. Pack for any possible weather change, and don\’t rely 100% on your weather app. It is always better to bring back something unused than to need that pair of gloves you left at home.

8. Don\’t do anything you wouldn\’t do at home: Pre-race is not the time to be adventurous. Trying new, exotic foods, white water rafting, Segway tours, or running a beautiful trail when all you know is the asphalt is for after the race. These could be recipes to guarantee a bad race. Hold the fun stuff for after the finish line.

Please like this post, share any other recommendations from your previous experiences, and let\’s build a community of informed and prepared runners.

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Optimism vs. Wishful Thinking

by Adolfo Salgueiro | Sep 10, 2024 | Article, List, Reflection

By Coach Adolfo Salgueiro

I recently read Ball Four, the classic baseball book from the 1970s by the controversial major league pitcher Jim Bouton. In it, Bouton discusses the 1969 spring training with the expansion Seattle Pilots and the high expectations management had for their upcoming season: “We may be building ourselves up to that kind of fall with this club. Everybody is saying we’re going to be great. There’s a difference between optimism and wishful thinking.”

Sitting on the couch wishing you were running won’t get you very far in achieving your goals (Image by Windows Copilot)

Don’t we all know a runner who fits into that last sentence? When was the last time we were the runner matching it? I smelled a blog post right away. Thus, here we are.

As runners, we are all about optimism. We must be optimists if we want to look into the future and visualize what we want, how to achieve it, and how to set up a map from where we are to where we anticipate being. Sure, some daydreaming is allowed, and it is even necessary to keep ourselves moving forward, especially through the inevitable periods of difficulty that will show up in every training cycle.

According to the Merriam-Webster dictionary, optimism is “an inclination to put the most favorable construction upon actions and events or to anticipate the best possible outcome.”

If we ran a 1:05 in our last 10K, we dream not just of the 59:59, but why not a 55:00? If we ran a 3:20 marathon, we would know by heart all the mathematical breakdowns needed for that magical Sub-3. These are healthy and within the boundaries of feasibility.

But if you just ran that first sub-20 5K and started focusing on qualifying for the Olympics next year, or if you are eying that marathon PR but haven’t run in three months, then we are entering the realm of wishful thinking.

The same dictionary defines wishful thinking as “the attribution of reality to what one wishes to be true or the tenuous justification of what one wants to believe.”

Optimism is a great tool to keep you engaged and focused. Wishful thinking is a recipe for a letdown and/or injury. Sitting on the couch wishing you were running will not make you a better runner.

Examples of Optimism:

• I am trusting the process my coach has laid out for me. I will follow it up to the best of my ability.

• I’ve seen gradual improvements in my training, and I know I can keep progressing if I stay consistent.

• I didn’t hit my goal in this race, but I know what I need to adjust in training to improve next time.

• I’m excited to tackle the next training cycle because it’s designed to address my weaknesses.

• My pace has been steadily improving, and I know that if I stay disciplined, I’ll reach my target time.

• I’ve learned from my setbacks, and I trust that I’ll achieve my personal best with perseverance.

• I’ve been putting in the work, and I trust that the results will follow with patience and dedication.

Being an optimist and doing something about it is the path to achieve your running goals (Photo Pexels)

Examples of Wishful Thinking:

• When I get off this couch and start training, I will really focus on being the best runner I can be.

• I haven’t trained consistently, but I can still PR in my next race if I push hard on race day.

• I skipped a few workouts this week, but I’ll just make up for it by running harder next week.

• I don’t need a specific training plan; I’ll just wing it and rely on my natural ability.

• I haven’t been doing speed work, but I still can hit my goal pace in my upcoming race.

• I’ve been running the same pace for months, but I’m sure I’ll somehow drop 30 seconds per mile next week.

• I’m planning on hitting a huge PR in my next race, even though I’ve barely trained, and my body feels off.

Let’s focus on our goals and create a solid plan to get from point A to point B, then follow through with discipline to achieve it. It sounds simple, even obvious, but haven’t we all found ourselves stuck in wishful thinking at some point—maybe even recently? Now that we understand the difference, let’s commit to staying on the right side of the line and strive for the best, most realistic performance we can achieve.

Please like the post and share it with someone who may benefit from it.

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Building Your Aerobic Base

by Adolfo Salgueiro | Aug 27, 2024 | Article, Coaching, Reflection, Science

By Coach Adolfo Salgueiro

Let\’s start by stating something basic that even veteran runners tend to forget: The Marathon is a 99% aerobic event. Yes, even Ekiud Kipchoge and the East Africans who run around him run the marathon as an aerobic endeavor.

Having a solid aerobic base to sustain continuous action for 26.2 miles is one of the keys to a successful marathon. And when I state \”successful,\” I don\’t mean setting a PR; I mean finish. Sure, we all know someone who has finished a marathon without training, but those are outliers, and most of those go through a sufferfest during their race. So, don\’t take any cues from them.

Race at 100% but only train at 80% (Photo Pexels)

Your aerobic base is the cornerstone of your long-distance running journey. Think of it as a pyramid\’s broad, solid foundation, supporting the peak over which speed and performance are built.

Developing an aerobic base requires time, work, and patience. It covers hundreds, if not thousands, of miles and comes from years of engaging in activities that keep your heart rate elevated for long periods of time. Many runners achieve this base through previous activities in sports like soccer or swimming, while others have honed it just by running over the years. A strong aerobic base is essential to improving your speed and excelling in endurance events.

Running beyond the correct rate of perceived effort, performing all your long runs at race pace every single week or running your repetitions and intervals with all your might are not conducive to developing a solid aerobic base. It is counterproductive and not only won\’t make you faster in the long run, it may lead to injury.

The aerobic base can be developed by:
• Running consistently
• Learning where your conversational pace lies
• Accepting you must go slow to run fast
• Trusting the process

As your aerobic base develops, you will:
• Become a more efficient runner
• Become a faster runner
• Improve the rate of lactate removal
• Improve muscle and energy output

Train at 80%, Race at 100%

Running every rep at max effort is not conducive to sustainable running (Photo: Caique Araujo, Pexels)

I firmly believe you shouldn\’t go all out on your training runs, drills, and reps. Since your body needs to recover to realize the adaptations of your efforts and still keep the training moving forward, ending a rep or a training session on the verge of collapse is not the best practice. When you do so, you put your body through extreme stress, which will require a longer period of recovery. It would be best if you ended the rep knowing you could have gone even faster. Finish the workout knowing you could have gone an extra rep or two is a better strategy.

When you train for a race, that effort is in the future; you are working towards that goal. This means you train at today\’s fitness level, not at the level you expect to be at race time. Focus on the prize.

Once race day is here, after a tapering period during which you are recovered and ready to go, you give it your all on race day. You are not saving anything for tomorrow. You invested your mind, body, and resources through a test of fitness and will. Then, you cross the finish line at the edge of your endurance limit.

In Conclusion

Running slow is counterintuitive. It feels weird when you know you could be running faster. It takes practice to go slow. Anyone can run itself to the ground by sprinting every day and racing their training runs. There is no merit in that. What takes guts is to accept that you must be patient, play the long game, and be willing to defer your gratification so you can enjoy your running for a very long time.

Sure, these are fundamental concepts for most runners, but we all need to be reminded of the obvious at one point or another to remain grounded during a difficult training cycle.

Feel free to like this post or leave a comment in the box below.

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Speedwork: Track or Road?

by Adolfo Salgueiro | Aug 13, 2024 | Article, Personal, Reflection

By Coach Adolfo Salgueiro

Should I run my speedwork on a track or on the road? While it is one of the building blocks of any training plan, for any race and at any distance, no one size fits all. Especially when the label “track” precedes the workout.

Before GPS-integrated tracking devices, monitoring real-time pacing and stats during runs was difficult unless running on a standard track. Tracks allowed runners to measure workouts and check progress while road runs were measured with a car odometer. This is why many runners still prefer running speed workouts in this setting. Running on a track facilitates precise pacing and distance measurement.\”

Today’s tech allow us to run speework off the track, but track still has its merits (Photo by Markus Spiske, Pexels)

I want to note that there is nothing physiologically magical about the 400-meter length of a standard track. Running a 393-meter or a 405-meter rep won’t mess up your physiology or your recovery. And no, tracks are not mismeasured because your GPS watch said so.

Though I haven\’t researched it, I believe that the 400-meter track became the standard because it is a convenient measure to be fitted around a soccer field, and thus into a stadium, so it ended up becoming the standard. And no, it\’s not because it is a quarter mile. A quarter mile is 402.33 meters, not 400.

Running your speed workouts on tracks has its benefits, but these are not negated if you run them on the road. Both options have their advantages and merits, no doubt. These are some of them:

Why on track

• A premeasured distance allows you to focus on hitting time splits by providing awareness on where you are on the rep just by understanding your location on the track.

• Provides the ability to measure progress by comparing previous performances on the same surface and the same distance. This removes subjectivity.

• No roads to cross, no cars to dodge, no red lights to wait for, and your hydration and supplies are available every 400 meters

• The geometry of the standard 400-meter track grants your coach or running buddies a full view throughout the entire length, allowing for better and immediate feedback.

• For group settings, it is easier to start a new rep together, regardless of when each runner finishes the previous one. It\’s also easier for the coach to keep track of different paces.

Why on Road

• Unless your race is on a track, the road is the closest you will practice on the same terrain on which you will be racing. There is value in that.

• It will provide you with a better opportunity to visualize your next competition.

• You are not held to the counterclockwise direction track etiquette dictates, so you won’t have the extra strain on your left leg.

• Variability of terrain and elevation are now available to you. Variety is now limited only by your creativity.

• It adjusts better for reps based on time rather than distance, since you don’t have to stop at an awkward place within the measured track.

Why do I prefer the road?

I have trained on a track and it does have its merits. But I prefer the road for many reasons. Unless you have access to a private track, public ones are congested with people doing lots of activities that are not track related. At Plantation Central Park, which is near where I live and used to train, there are kids with bikes and skateboards. People walking 3 or 4 side by side on the inside lane, etc. And simultaneously, you have soccer and football practices happening on the inside pitch.

The open road still allows plenty of fexibility to build a “track workout” (Photo by Bohle Media, Pexels)

I haven’t worked out on a track in over 10 years because of an incident. I was running an interval at all my might on the inside lane while some youth soccer activities were happening on the infield. Suddenly, a kid of about 7 or 8, crosses the lane not 5 yards in front of me. Instead of panicking, I grabbed him firmly by the shoulders and using my momentum, swung him to the side and left him standing and in one piece. I was so proud of my quick thinking. Five minutes later the kid’s father confronted me yelling at me for “touching his son” and jumped to beat me up. Yes, physically. Bystanders intervened and pulled the guy off me. It was the last time I trained on track.

I am sure there are plenty of tracks where that doesn’t happen, but after that experience I lost my interest in finding one of those. These days with my GPS watch and a few routes I’ve mapped out, I can run up to mile-repeats and more without aggravation. And 100% of my racing is on the road.

Whether you do it on the track or on the road, make sure to include speedwork as part of your weekly training. It is a must if you are training for a PR or just looking for progress.

Share your preferences in the comment box below!

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Should I Run Through Pain?

by Adolfo Salgueiro | Jul 30, 2024 | Article, Science

By Coach Adolfo Salgueiro

This is a broad question that all runners have asked themselves at one point or another. Running and pain have a complex relationship. It is a rare occasion when there’s not a little pain here or a kink there that worries us after a hard workout, or as a race approaches. Most of these come with the territory of being a runner. Comedian Dana Carvey wisely said: “If I only ran when nothing hurts, I would never run”.

By the way: I am stating here that I am not a medical doctor, nor a physical therapist, nor a practitioner of any of the medical sciences. These are just suggestions based on 40+ years of experience as a runner. Consult your physician before making any health decision. Don’t base them on what you read here. With that out of the way, I continue.

Be smart when dealing with pain and you will avoid injuries (Photo Pexels: Kindel Media)

Most of our daily aches and pains are usually a product of the normal wear and tear from practicing our sport, and many times it is OK to run through them. But beware. The era of the “no pain, no gain” approach to running is long gone. The “nothing can stop me” macho attitude is not conducive to a long or a healthy running career. It is not the same to finish a marathon when you started limping at mile 25, than running through that same limp since mile 7. Aches and pains can be red flags and we must be able to identify them on the fly.

Most running injuries happen from a combination of repetitive movement and/or not enough recovery. When we approach this place in our training, our body usually provides us with warning signs. The more in tune we are with our bodies, the clearer we receive such communications. And the only way to be in tune with your body’s signals is to acquire more experience by running more.

When can we run through pain?

1 – When your pain is a product of basic muscle soreness: By running we put an extraordinary amount of stress into our musculoskeletal structure. Muscle soreness is a natural byproduct of it. The more experience you gain as a runner, the more you will be able to discern on the source and type of your pains. Some muscle soreness if normal. If you don’t have to compensate and/or change your form, you should be ok by running through minor discomfort.

2 – If pain subsides or decreases as you warm up: It is normal to feel some pain and discomfort as you initiate your run. If you just woke up or spent an extended period sitting down, this is normal. Muscles, tendons and ligaments need to get back into shape to carry you through. Resetting your range of motion with exercises such as the lunge matrix, and/or warming up properly should help you accomplish this, and allow you to have a good session.

If you have determined that you will run through the pain and discomfort, don’t be afraid to adjust your training session to the current situation. Don’t be afraid to go slower, cut the run short, or dial back the intensity if needed. Always have in mind that no one training session will make you or break you. It is the small, consistent gains what’s will make you better. And you won’t be able to compile them if you are out of commission with a preventable injury.

When should we not run through pain?

1 – If there is excessive fatigue: It is normal to be tired from training, especially when you are increasing your mileage, add weight training, or you approach the peak portion of your race program. What is not normal is to wake up so beat up that you are not sure if you can complete your session for the day. This is a clear sign that it is time to dial back and recover before you get overtrained or injured.

2 – When it forces you to alter your form: Minor aches or discomfort is one thing, altering and adjusting your form because pain is too severe is a red flag and you should stop immediately. If you keep going, you could damage something else by moving in a way your body wasn’t designed for or by adding stress to structures unprepared to sustain it at the time.

3 – If it gets worse as you run: If whatever you feel increases as you go through your training session, stop immediately. It is not going to get better by running further. Assess the situation and figure out if it needs professional consultation.

4 – Through intense pain: Regardless of how seasoned you are as a runner, you should be able to discern what intense pain is. You know what a normal nuisance is. Use common sense to identify the types and levels of pain you are not supposed to run through. If it hurts that bad, something must be wrong. Stop. Assess. Consult a professional.

Have in mind that running is an impact sport. You are hitting the ground with about 300% of your body weight about 800 times per leg, per mile. This causse muscle and soft tissue damage. So, something is usually going to ache or be sore. It is when the body repairs itself from that stress that you become fitter and stronger.

Be smart. Make sure you live to run another day.

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