Speedwork: Track or Road?

Speedwork: Track or Road?

by | 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.\”

Speedwork on track or road

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.

Speedwork on track or road

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?

Should I Run Through Pain?

by | 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.

Running through pain

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.

Running through pain2 – 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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Reframing Your Thoughts to Improve Your Runs

Reframing Your Thoughts to Improve Your Runs

by | Jul 16, 2024 | Article, Reflection, Science

During the last month or so of my usual readings about running, one theme has popped up repeatedly. Unavoidably. What at one point I felt was cotton candy psychology, I decided to test on one run the immediate results still amaze me.

Overcoming negative thoughts while running by identifying them immediately and replacing them with positive thoughts has resulted in an instantaneous difference in my running. It may help you too if you give it a chance.

Improve your runsIt all started when I bumped into a story by Jill Diaz in the book Running for Good, from the Chicken Soup for the Soul series. She talks about setting a BQ goal but her mental confidence not being there. So, she experimented on identifying and replacing negative thoughts during a 5K. This was her experience with positive thinking in running:

  • I am at least 20 years older than these girls —> Yup, and you have 20 years of experience on them. They don’t stand a chance.

  • My heart start to pound and my legs get shaky —> Good, use that energy.

  • Well, there goes my lead. I knew it was too good to be true. —> Don’t just give it up, you pansy! You can stay with her! You got this!

  • My legs are dead —> Correction: They are alive.

  • Who did I think I was to actually win a race —> You are a fast runner, that’s who. Stay with her.

  • Slow down, second place is still really good —> First is better. You know you want first.

  • My body feels so heavy —> I feel like a feather.

  • What if somebody is right behind me —> So what if they are? They can’t catch you.

  • I can’t do this —> You ARE doing it.

They seem like too many bad thoughts for a short 5K, but that is how we operate. Right after reading this story, I went out for a run in the South Florida Summer heat, and I started identifying my negative thoughts. I was surprised by how many and how fast they came. Immediately I set on overcoming them. Selling them to myself. By the end of my 6-mile run I was feeling like a million bucks. “This really works”, I yelled through a smile. “The body does respond to what the mind tells it.”

Improve your runsA week or so later I started reading “Let Your Mind Run,” by Deena Kastor. And since the first few lines in the prologue, she expresses how when she became a professional runner she thought the hardest part would be the physical training, to quickly realize the real issue was “wrestling with my mind.”

“I had no idea running would be so mental,” she states. “No idea that the most important aspect of my success would come down to how I thought. Replacing negative reactions with positive ones infused me with energy and offered a boost in motivation. Focusing on positive emotions further increased my drive and self-belief, powering my training. I became fitter and faster and began reaching goals I’d originally believed were improbable. So, I set new ones.”

And throughout the book, during the peaks and valleys of her storied career, she narrates how often she caught herself thinking negatively and then finding a positive alternative in which to focus.

“Thought after thought and action after action showed me I could get to the top of that hill, I could finish a workout faster, and I could barrel past the competition. By identifying a thought that was holding me back and replacing it with a new one to help me move forward […] I built better mental habits that not only propelled my success but also prepared me to handle setbacks and challenges.”

And then there is Eliud Kipchoge. The legendary marathoner often smiles during races as a deliberate tactic to manage pain and enhance performance. A 2017 study by Noel Brick supports this approach. He tested 24 runners who completed four 6-minute runs while either smiling, frowning, relaxing their hands and upper body, or thinking usual thoughts. Results revealed a 2.8% improvement in running economy when smiling compared to frowning, an improvement typically achieved after months of plyometrics or weight training. This translates to a 1.4% reduction in race time, meaning a 10K run in 60 minutes could be cut by 50 seconds, and a 5K in 25 minutes could be reduced by 20 seconds through smiling. Are you sold yet?

Improve your runs

Initially, you may feel like a phony, but after a few little triumphs, it will flow more naturally (Photo: Donald Tong, Pexels)

To cap the theme of today’s post, I bumped on Instagram into some tips on performing under pressure by Coach Steve Magness.

  • Reframe Your Narrative: Shift your focus from external validation and achievement on internal growth and self-improvement.

  • Embrace your imperfections and vulnerabilities as part of your journey”.

  • Cultivate Self Awareness: Learn to differentiate between productive and unproductive emotions.

In conclusion. Always remember that nobody is forcing you to run. You can stop if you want to without sacrificing your livelihood. But sacrifice and personal growth are part of the journey. Embracing the mental aspect of running can unlock new levels of performance and joy in our runs. So next time you’re out there, pay attention to your thoughts, replace the negative ones immediately, and see how far you can go.

Try implementing these mental strategies in your next run and share your experience in the comments below!

AUTHOR’S NOTE: . As I kept reading throughout the week of publication of this post, I found yet another great quote about the subject, which I want to share wit the readers:

”You’ve done it before, and you can do it now….Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.

Ralph Marston

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A GPS Watch Shouldn’t Rule Your Running

A GPS Watch Shouldn’t Rule Your Running

by | Jul 2, 2024 | Article, List, Opinion, Reflection

By Coach Adolfo Salgueiro

As we gear up for our goal races for the 2024-25 season, we set up objectives, benchmarks, training plans and invest countless hours, sacrifices, money, and emotions into what we want it to be. So, this may be an appropriate time to remind ourselves that we do this because we like challenges, because we are a little bit crazy, and because we like running. Nobody runs (or shouldn’t) because of a desire to be miserable.

Unfortunately, the ubiquitousness of the GPS watch in our sport has made us a bit miserable by turning our attention to countless measurements, mostly of parameters we don’t understand or should even care for. This, combined with social media oversharing, has turned training into competition. It has led to many a runner burnout, injury, and the withdrawal of the fun element of running.

I am writing this blog post because I recently saw the meme below (Credit to the appropriately named website www.dumbrunner.com). Is this you?

Run without GPS watch

From www.dumbrunner.com

Unfortunately, this is not meant to be a funny meme. It is a sad reflection on what many of us have become thanks to a combination of what our GPS watch can measure and what we can share in social media. If this is not you, someone close to you certainly is.

We all know that person who:

• stops the watch at a traffic light or water break because it will mess their averages.

• equates their personal or athletic self-worth to their racing PRs.

• complained that a World Marathon Major was mismeasured because their GPS watch said so.

• ended up on the verge of death on a day it just wasn’t meant to be rather than show their unknown Strava friends that they had a difficult day.

• lives by his/her VO2Max fluctuation without even understanding what that VO2Max measures.

• refuses to take a day off because they’ve been predicating they are in a streak and nothing can stop them.

Run without GPS watchI once heard Coach Jonathan Marcus state that “the watch is a record, not a director”. What a deep thought! And sure, we all want to know what’s happening with our running, especially now that instant feedback is a wrist flip away. But most of what is being measured is product our running, it is not our running per se.

We must understand that:

• A 9.94 vs. a 10.00 run is not going to make a difference in your training.

• Not all intervals are supposed to measure how far or fast we can run on a predetermined amount of time or distance.

• Not everyone is interested in the splits of each one of your 20, 200-meter repeats.

• It still counts towards your fitness even if you did not post it on Facebook.

• Sure, courses may be mismeasured sometimes, but this is not determined by your GPS watch, regardless of how advanced it is.

• A day off, or two, is not a sign of weakness.

Not looking at your watch from time to time is a liberating experience. Try it. And the coolest thing of all is that your run still counts towards your fitness, your yearly milage and your training log even if your friends don’t know about it.

I am not advocating against GPS watches. It is a useful tool, with mass appeal, affordable and has revolutionized training in almost every sport. I can only imagine what Emil Zatopek, Paavo Nurmi or Frank Shorter could have done with one of those on their wrist. What I am promoting is the return of having fun on our runs. Making sure we are putting ourselves through a 20-mile run on a muggy summer day for the right reasons. In my book, showing strangers on Instagram how tough you are is not a valid reason.

Have you experienced and unhealthy relationship with your GPS watch? If so, share how you were able to overcome it, in the comment box below.

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11 Tips for Your Summer Running

11 Tips for Your Summer Running

by | Jun 4, 2024 | Article, List, Reflection, Science

By Coach Adolfo Salgueiro

 Exercising in the heat will inevitably elevate your heart rate and elevate your needs for hydration. This means that with more effort you will accomplish less. The sooner you accept it, the quicker you will adjust to your new reality of running in summer.

Summer running

You must understand what’s happening in your body during the summer before you can adapt and progress (Photo Pexels)

Running writer Brownyng Griffiths, puts it this way in her Polar blog: “After all, exercise should be a celebration of your body’s capabilities, not a battle against the elements. So, stay cool, have fun, and keep moving”.

This said, here are 11 tips to take into consideration to improve, enjoy and be safe during your summer running:

1 – Adjust your intensity: If you can take one thing from this blog post, let it be this one: The body keeps your skin cool by circulating blood. The hotter you get, the more blood pumping is needed, thus, a faster heartbeat, thus, you work harder, thus you will tire faster, thus, accept it and adapt. Your performance won’t be the same, but if your main running goal is not coming up next week, you have enough time to adjust your intensity to your reality.

2 – Be intentional about your hydration: Hydration is not just for when your Garmin is running. Intentionality is the name of the game. When you hit that start button you should have been consuming a balanced mix of water and electrolytes throughout the day. And not just during running days but every day. Same applies to post-running rehydration. You don’t have to replenish every drop as you lose it, but you must understand what your body requires to function properly.

3 – Plan your water stations in advance: know where the water stops are, what gas stations are open at the time you run or plant your water on the route ahead of time. If you are not sure about will be available, carry what you will need. There are countless options available in your local running store. Running holding a bottle in your hand should be avoided unless it means no water.

4 – Overhydration is a life-threatening condition: It may be counter intuitive, but you can drink yourself to death. Hyponatremia is a potentially fatal condition where an individual’s level of sodium gets so diluted by the combination of over guzzling of water and not replenishing electrolytes that the body’s electrical system fails. Understand how much water you need and/or can manage.

5 – Your body should adapt. Be patient: I’ve read experts stating the body takes about two weeks to adapt to running in the heat. In my experience it takes much longer. But if you are patient, understand your output will not be the same as in benevolent weather, and remain constant, your body will eventually acclimate and improve its ability to remain cool.

Summer running

The right clothing in the right environment can make all the difference (Photo: Retha Ferguson, Pexels)

6 – Know your environment (BE FLEXIBLE): Knowing the weather for your run is just a click away. There is no excuse to be unprepared on a hot and/or humid run. Pushing back or rescheduling your run may be the wise choice. Or jumping onto the dreaded treadmill. Don’t just check the temperature, but also the heat index, which measures how hot it feels outside when combining air temperature and relative humidity. Overlooking it may get you into the danger zone.

7 – Choose light-colored clothing: I’m sure your dark shirt is beautiful, and that black hat from that important marathon will raise your profile with your running buddies, but it is about basic physics. Dark colors absorb the heat of the sun and get hotter while light colors reflect it and are cooler. That simple.

8 – Wear the right clothing: Breathable, moisture-wicking clothing will aid sweat evaporation and thus, cooling of the skin. Wear as little as you can feel comfortable with. Avoid tight materials that will stick to the body and hinder evaporation. Remember that sweat and evaporation is what will keep you cool and healthy.

9 – Know your route: The middle of the summer is not the time for exploration. You don’t want to find yourself lost and short on hydration in an area where there’s not another soul or a shaded area to be found. Know where you are going, know where the water is, know where the shaded areas are. This could be the difference between success and disaster.

10 – Understand your body signals: Heat will affect us all. It is a matter of the degree to which it will happen. It is not an if, but a when. Learning to recognize dizziness, cramps, cold sweats, or fatigue could help you identify heat exhaustion or the dangerous heats stroke. This is not the time to show your machismo by plowing through a hard workout when you are exhausted.

11 – Protect your body: It is not just about the sunscreen. Your eyes, your head and your face also need protection during the brutal summer runs under the sunlight. Wearing sunglasses and a cap/hat, even when it is cloudy, is always a good decision.

Keep on moving, keep on training, remain constant. Those who do are the ones that will set up PRs during the Fall/Winter running season.

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Heat Exhaustion Vs. Heatstroke

Heat Exhaustion Vs. Heatstroke

by | May 7, 2024 | Article, Reflection, Science

By Coach Adolfo Salgueiro

The Summer can make even the most motivated runner miserable. Currently we don’t need to wait until the Solstice on June 21st to start experiencing the weather getting hotter. And if you live in certain areas of the geography, getting unbearably humid. And, if you want to maintain yourself running, either you adjust to the climate reality or you hibernate with your running shoes until September or October, when things should start cooling off again.

Heat Exhaustion Vs. Heatstroke

Image by Dall-e (she has three shoes, I guess it is still a work in progress)

It is imperative that runners become intentional about their safety running during these hot months. Being able to identify the symptoms of heat exhaustion and heat stroke will be able to keep you and your running friends safe. So please, pay attention to the content below.

Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional.

It is extremely important that you as a runner understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but the latter can lead to death. This is no joke. A close friend of mine ended up in the hospital and her family was told to make final preparations. It is a miracle she survived her heat stroke.

According to the Mayo Clinic’s website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.

Heat Exhaustion is caused by exposure to elevated temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering the heat exhaustion zone in the first place.

Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in hot temperatures. It is the most serious form of heat injury. It may occur if your body temperature rises to 104º F (40º C) or higher.

Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these conditions considering your level of physical activity during the warmer months.

I can’t state enough how important it is to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.Heat Exhaustion Vs. Heatstroke

Heat Exhaustion

The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body from cooling itself. A normal core temperature is around 98.6Âş F (37Âş C). If you don’t deal with this situation immediately, it may develop into a dreaded heatstroke.

The symptoms of Heat Exhaustion are:

  • Cool, moist skin with goose bumps

  • Heavy sweating

  • Faintness

  • Dizziness

  • Fatigue

  • Weak, rapid pulse

  • Low blood pressure upon standing

  • Muscle cramps

  • Nausea

  • Headache

Should you feel any of these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms don’t get better within an hour, contact your doctor. Remember you must avoid this escalating into a heatstroke.

Heatstroke

Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death. Yes. Seriously: Death.

The symptoms of Heatstroke are:

  • High body temperature (over 104Âş F or 40Âş C),

  • Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),

  • Alteration in sweating (skin feels hot and dry to the touch),

  • Nausea and vomiting,

  • Flushed skin. (Skin may turn red as the body temperature increases),

  • Rapid breathing (rapid and shallow),

  • Racing heart rate (Pulse may significantly increase),

  • Headache (Throbbing).

Prevention

It is imperative to be proactive, both for us and on behalf of our running mates. We must avoid getting into a situation that may trigger heat exhaustion during the scorching summer months. We must err on the side of caution. The Mayo Clinic recommends the following actions:

  • Wear loose-fitting, lightweight clothing,

  • Protect against sunburn,

  • Drink plenty of fluids,

  • Take extra precautions with certain medications (ask your doctor),

  • Take it easy during the hottest parts of the day,

  • Get acclimated to the new weather conditions.

Last year we wrote a blog post on Training Adjustments for the Summer Months, which may be worth revisiting as we prepare for the upcoming weather conditions.

Let’s take our time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.

Have you or one of your running mates ever suffered from a heat-related illness? Please share your thoughts and experiences in the comments box below.

 

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