by Coach 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’tt 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. 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
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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.
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by Coach Adolfo Salgueiro | Jun 18, 2024 | Book Review, Opinion
Written by Kathrine Switzer
Reviewed by Coach Adolfo Salgueiro
Iâve wanted to read Marathon Woman for quite a while. For years. But because I thought I knew the Kathrine Switzer Boston Marathon story, other running books ended up jumping the line. Now that I tackle it, and finished it, I am glad I did. There is so much more to the generic story most of us think we know. There is so much more about this pioneering woman that every runner with the most basic interest in the history of our sport, especially women, should know.
The book was originally published in April 2007, for the 40th anniversary of her historic 1967 Boston Marathon. A new and updated version was released for the 50th anniversary.
Runners with basic knowledge in the history of running may know who Kathrine Switzer is. Yes, she was the first woman that while properly registered, ran the Boston Marathon. Yes, she is the protagonist of that set of three photos where the marathon official, Jock Semple, attacks her while trying to rip her bib. And yes, she is one of the pioneers of womenâs long-distance running.
The set of photos by Harry A. Trask that propelled womenâs running into a legitimate sport
But that is just part of the story. Only part of her legacy. She did so much more to promote that women were more than able to run beyond 800 meters, that they could run as far as they wished, including marathons at high speed without their uterus falling out. She was the catalyst of the womenâs marathon becoming an Olympic event starting in 1984. And she did it not as a banner of feminism but because she believed women could do it, and se set out to prove it through actions. Not just words.
I am not going to go deep into the history of womenâs running in the last 50 years. That is what the book is there for. But have this in mind: if you are a woman runner reading this post, next time you are in a race and see that more than half of the field being female, make sure you thank Kathrine Switzer.
I am sure that if Switzer did no endured and persevered through what she did, women would still be running marathons today. Another pioneer would have risen to the occasion. But Switzer was the one who did it, and as such, she should be recognized as a trailblazer in our sport. One of the most influential figures in history.
Switzer was more than a curiosity. She won the NYC Marathon, 2nd set up at 2:52 PR in Boston.
In her first-person account the author is very candid, vulnerable, and open about her life, both on and off the asphalt. She starts as a girl who just wants to run but finds no outlet, through her fateful first marathon, her win in the NYC Marathon, her 2:51 PR, the AVON race series for women and finally establishing the female marathon as an Olympic event.
Switzer is funny, intimate, candid and holds no punches while discussing her personal life experiences, especially when it comes to the men she has shared her life with. Her romantic relationships were not the best, yet she was able to persevere and come victorious on the other side, without surrendering as a victim and still making her lifeâs goal a reality.
You donât have to be a runner, or a woman for that matter, to enjoy and learn something from Marathon Woman. I highly recommend it. It is worth two particularly important resources: your time and your money.
Have you read Marathon Woman? Let me know your thoughts in the comment box below.
by Coach Adolfo Salgueiro | Nov 14, 2023 | Article, Coaching, Reflection
By Coach Adolfo Salgueiro
A year ago, Grace P. had never run before. I am sure she tried to catch a bus or get refuge from the rain at some point, but never what we picture when we think of a runner.
She is friends with my wife and on a fateful October day of last year, we were invited to a small gathering at her house. I wasnât too keen on spending a Saturday afternoon with people I donât know but there are certain sacrifices a husband must make. Graceâs husband was wearing Brooks shoes, so to make small chitchat I asked if he was a runner. âI only run when Grace wants to hit meâ, he joked back.
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Still looking strong and happy at mile 18 of the Marine Corps Marathon.
Then my wife stated that I was a running coach and Grace jumped in saying something along the lines of: âIâve always wanted to run, but I canât get very far without getting tired. I see my neighbor running all the time, but I canât run like herâ. So, I told her I was the head coach for the City of Tamarac Run Club. âIf you are at X park at X time on X day, I will get you runningâ. And she showed up. And kept on showing up. Last October 29th, she became a marathoner.
Three or 4 weeks into the training, on a cold and rainy night, everyone bowed out of the run through our chat. Except Grace. So, I showed up. She was scheduled to run three miles and at two, in the midst of a downpour, I told her it was OK to cut it short. With a huge smile, she told me she was completing her workout. And she did.
That was the specific moment when I realized that she caught the running bug and that she had the talent and drive necessary to achieve great things in this sport. Her training improved so fast that in less than two months of running, she skipped the 5K and went straight to a 10K race, in which she ran 1:00:13. A month later she ran her first 10 miler and another month later her first half marathon in 2:18. Within another month she set two more PRs in the distance, finishing the season with 2:05. That is a minute per mile faster than six weeks earlier. Now she wanted a marathon.
The story escalated quickly from there. As her coach, I wanted to make sure she recovered properly. That she took the necessary time off, that she began a strengthening program, that she learned about nutrition, hydration, recovery, etc. She even took to learn about the story of women in running by reading Marathon Woman, by Kathrine Switzer, who she learned to admire.
While in DC, Grace had the chance to meet and mingle with the one and only Kathrine Switzer
Then, as the hottest month of July in recorded history dawned in South Florida, Grace and her training partner Luis D. started their marathon preparation. It was brutal. More than once they had to take to the streets at 5 AM under 85-degree temperature and 100% humidity. Yet, they persevered. They kept going until one day⌠Voila!!! It all kicked in and new distances beyond 13.1 became not only possible but she thrived on them. I can recall her finishing her first 15-miler hooting and jumping with a big smile. Yes, I know. Totally crazy!
Sure, there were setbacks. And those were important, too. There was one time she hit the wall and had to finish walking. In the midst of her disappointment, I taught her to learn from it. To take it as an opportunity. She had progressed so fast she hadnât experienced much failure. Another time she tried a new gel and it backfired badly. She had to use one of her lifelines and phone a friend to pick her up. She was upset but I told her it was important to learn that this brand doesnât work for her, now, instead of at mile 22 on race day. And she persevered.
Marathon day arrived on October 29. Grace was ready and excited. Â But the weather wasnât as cool as expected. Her training partner was dealing with a leg issue and dropped off the pace from the very beginning. There was a ton of traffic at the start and her first 5k was off by over a minute-per-mile slower than planned. So, she adjusted to her circumstances, picked up the pace to what she trained for and maintained it until Km35 (Mile 22), where she slowed down a little bit. The last mile was very tough, yet she persevered and did not walk at all, finishing in a solid 4:39:07. This, I remind you again, was someone who told me a year ago she wanted to run without tiring, like her neighbor.
Coach Adolfo, Grace and Norvin (Graceâs husband), on our way to the startng line of the MCM races
If this wasnât enough of a story, her husband caught the running bug, too. He started walking, then run/walking, and then pursued loftier goals as he felt better and stronger. He lost over 20 Lbs. and started fitting into clothes he hadnât worn in years. And if that wasnât enough, he ran the Marine Corps 10K without stopping in a time of 1:16. Now he is eyeing his first half.
From the coaching side, not only it has been a treat to coach a runner as talented and dedicated as Grace P., but she has also become an integral part of our Saturday running group. Moreover, she and her husband have become close friends with my wife and I, which has been a great addition to our lives. Running is the gift that keeps on giving.
Not everyone possesses the hidden talent and drive that Grace demonstrated. Not everyone aspires to become a marathoner. However, everyone has the potential to make the most of their physical capabilities. Just like Grace, it begins with showing up at the park on the appointed date and time, embarking on a personal journey whose destination remains unknown. Who knows where it may lead you?
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by Coach Adolfo Salgueiro | Aug 8, 2023 | Announcement, Personal, Reflection
By Coach Adolfo Salgueiro
A few months ago, I posted on Facebook that I had signed up for the Marine Corps Marathon, which will take place on October 29th. Up until a few days ago, I was training for it. Today I must announce that I am withdrawing from the race. It is a regrettable yet humbling experience that is currently forcing me to reassess where I am with my running, why I got here, and how to get out of it.
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It is not a failure as long as you learn from it so it doesnât happen again (Photo: Pexels)
It is more than safe for my readers to assume that training was not going as planned. It had become more of a suffer-fest than the enjoyable experience with its usual highs and lows. Things were not clicking. The efforts were mammoth-like. Recovery took too long. I began to dread the long runs. The speed work took so much out of me that I was unable to feel any progress. It was a death spiral.
Maybe I was overtrained or under-recovered. Maybe it was the heatwave currently affecting the entire Northern Hemisphere. Maybe the long runs at 86Âş temperatures (30ÂşC) with 100% humidity, where your sweat doesnât evaporate, were overtaxing my body. Maybe, as running comes in cycles, I am amid a low instead of a high. Maybe, a month away from 58, I must accept that I am not what I was just a few years ago. Maybe the few extra pounds I havenât been able to shed off were multiplying my effort. Maybe my body is not the same two years after my open-heart surgery. Maybe it is a combination of everything. Who knows?
It was a tough decision, as I was training with two committed runners I am also coaching. Seeing them thrive while the coach could not keep up was embarrassing. It was difficult when we set out for a long run, and I had to turn around earlier because I knew that I just didnât have it that day, or the next, and the next, too. As if this wasnât enough, my left knee, the weakest link in my running life (2 surgeries), started hurting again for the first time in years. Deep inside I believed that if I kept going, everything would eventually click. That my body would magically adapt. I know I hung on longer than I should have just because I felt obligated to my runners. But the time of reckoning was inevitable.
As I was suffering, plenty of friends told me that I shouldnât worry because October in DC has wonderful weather. As much as I appreciate the thought and encouragement, I still needed to train in the hot and muggy South Florida so I could enjoy the good weather in DC, in October.
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The updated version of this picture will have to wait.
And thatâs the other thing. There is no doubt in my mind that I could have finished the race. But with 11 marathons under my belt, just finishing is no longer a worthy goal. I am not willing to suffer to cross the line in 5:30. I wanted to run a marathon at 58 so I could beat my dadâs age of 57 when he ran his last. I also wanted to run it in 4:30, to beat the 4:43 of his last 26.2. So, God willing, I still have plenty of time to achieve those two goals, hopefully while my dad is still alive, so I can brag about them.
The next steps are to reassess where I am at this point and how I got here. I will start by resting my body. I will keep running but wonât push too hard through the muggy days with longer or faster runs. I will work based on effort and run easily to regain the aerobic capacity I feel I have lost. I will focus on running the best half marathon I can next season. Hopefully, three or four of them until I can put together an effort I can be satisfied with. Maybe Iâll try to set new 55+ PRs in the 5K and 10K. Once I feel I am back, then I will figure out what is next and plan for my next marathon. I know I have at least one more in me.
The one thing I know is that I will keep running. Withdrawing from this marathon is a humbling experience that I must learn from. It is only a failure if you donât learn anything from it and thus, you screw it up again.
I live by my motto: Always moving forward.
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by Coach Adolfo Salgueiro | Jan 24, 2023 | Article, Opinion, Personal, Reflection
By Coach Adolfo Salgueiro
I still canât believe that it has been 40 years since my first marathon. Four decades since that unforgettable January 22nd of 1983 inside the old Orange Bowl Stadium in Miami. 14,610 days have passed since that unprepared 17-year-old higschooler crossed a finish line that became the gift that kept on giving.
Since I can remember, I wanted to run a marathon. Not sure why. Maybe because I read about the athletics exploits of Abebe Bikila, Emil Zatopek or contemporaries like Frank Shorter and Bill Rogers. Who knows? Somehow, I always loved the extremes. I started running when I was 12 or 13 while living in Caracas, Venezuela, and at 15, ran my first 10K race. Then, a couple of months after turning 17, my dad told me he was running the Orange Bowl Marathon in January 1983, and if I trained, he would take me to Miami. Maybe I just wanted the trip and a few days off school, or it could have been a legitimate attraction for the physical challenge. Regardless, what I know is that 6 weeks later I was lining up at the foot of the iconic home of the Miami Dolphins, who eight days later were taking on the Washington Redskins in the Super Bowl.
The Miami Orange Bowl stadium (1937-2008) seated 72,319, hosted 5 Super Bowls and was home of the Miami Dolphins from (1966-1986)
Iâve written before about that race. So, on this anniversary I donât want to reminisce about that particular day, but on what the race has meant to me throughout my life. Last year, on the 39th anniversary of the marathon, I wrote a memoir about that day because I didnât want details to be forgotten. If you would like to read more about it, please click here. I also wrote a post about getting my finisherâs medal 37 years later, back in 2020. If you want to read about it, please click here.
After that magical morning, 40 years ago, even if I never ran another step in my life, I was a marathoner. It is a label that sticks forever. It doesnât fade away with time, or by forgetting the exact date and finishing time, or by never wearing a pair of running shorts again.
I kept running for a handful of years after my first marathon. By the time I turned 21 I had four under my belt, with a couple of them in the 3:30 range. I ran through my first three years of college and even had escalated disagreemtns with my girlfriend, who at times was fed up with not going out with our friends on Saturday nights because I had a Sunday morning long run. Many a time I had to put my foot down and state that I would drop her before my training. Today I would have handled it in a different way, but that was then.
As I have mentioned in other writings, as I was training to go sub-3 in 1986, I had a devastating non-running injury on my left knee that left me on the sidelines. It was such a demoralizing blow that I stopped running for decades. While not running I discovered the pleasures of sleeping in on weekends. I didnât want to have the same issues with new girlfriends, so I went out partying on Saturday nights, and on Friday nights, too. I focused on getting my career in sports journalism started, graduating from college and all the stuff ânormalâ people do when they donât need to wake up early to run long next day. The day I turned 18, I went to bed at 8PM because I was running 30Km (19 miles) next day as part of my training for the NYC Marathon. What a weirdo!
There is not much to be found online about the 1983 Orange Bowl Marathon. Surprisingly I found this cotton race shirt in eBay for âjustâ $149,99. Thanks, Iâll pass.
Yet, somewhere deep inside, I always knew I had one more marathon in me. Just one, to remind myself I could still do it, or to fool myself into thinking I was still as good as when I was a teenager, or to revisit old glories, or to show my young son what you can accomplish when you work hard towards a difficult goal. Whatever it was, I still wanted to hit the asphalt and take that 26.2 trip once more. Just once.
But sometimes you cross paths with the wrong people and they clip your wings. At 39, after a 2nd knee surgery in July 2004, I told the doctor I still had one more marathon in me and asked if he thought my knee could take it. He told me in no uncertain terms that I shouldnât and couldnât. I was stupid enough to take his word for it.
But one day, out of the blue I started walking for hours at a time, feeling good about it and experiencing the runnerâs high once again. I found racewalking and then racewalked four half marathons, transitioning to the 26.2 at the 2012 Philadelphia Marathon. Three years and two more marathons later I realized that I just took the doctorâs word and did not run because he said so, not because I tried and failed. So, I got my running restarted and ran my first marathon since 1985, in 2017. Five years, four marathons and an open-heart surgery later, I am still running and looking towards my next 26.2-mile adventure.
The Marathon Training Academy podcast runs a great tag line: âYou have what it takes to run a marathon and change your lifeâ. I certainly had what it took to run it again, and my life hasnât been the same since I completed that 2017 NYC Marathon after I became a runner for the 2nd time; nor since I racewalked the Philadelphia Marathon in 2012 after a 26 year hiatus, nor after that magical morning at the Orange Bowl Stadium, 40 years ago, this week, when my lifetime love affair with the mythical 26.2 monster got started.
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