Training not Where You Wanted it to Be?

Life can get in the way of the best laid plans. Even when running is LIFE, the other pieces can interfere and put us a week out from race day with inadequate training and a mindset lacking in enthusiasm for the event ahead of us.

What do you do when your training just hasn’t been what you wanted it to be? Maybe it has been a lot less than you wanted it to be, to the point where you’re questioning your ability to finish the race? You have three options to choose from.

First, you can DNS (did not start) and cut your losses with that (most races won’t let you transfer your registration to another runner or carry it over to the next year). Second, you can go out hard pretending that your training was amazing and nothing can stop you. Third, you can show up to the start and see what the day brings with only an expectation to enjoy yourself.

The second option is likely to get you injured, which will only compound any frustration you feel about the situation. The first, I can understand if you’re coming back from an injury, which has killed your training and you really don’t want to risk causing more injury or compromising the healing process.

The third is the option I encourage most runners to take. You paid for the race after all and I think you will surprise yourself if you hold to a few suggestions and trust in your running foundation.

It’s important that you stay positive about the event and situation as much as possible-Hey at least you’re able to be out there. Make sure you are encouraging other runners as you come in contact with them along the course. Not only will your encouraging words impact them, they will impact you because, you hear them as well.

Summon your inner confidence. You’re a strong runner who has done hard things before. You finished races before. You know where to slow down and where to pick up the pace. You know how to fuel and hydrate. You know how to utilize your crew and pacers to help you reach the finish line. You’ve dealt with the “pain and suffering” of running before and can do it again.

Don’t discount consistency. If you’ve been able to maintain consistency in your training schedule but not the miles remember that consistency goes a long long way when it comes to running. Yeah, sure you wish you could have gotten in more long runs and more time on the trails, but at least you ran every day you had scheduled to be a run day even if it was only for an hour. Consistency keeps your muscles and tendons strong. It also keeps your mental game strong.

Trust your foundation. If you’ve been running for years and this is just one of many races you’ve done trust your body. You have the running foundation to push through a race even on less than the best training.

Get out to the starting line and assess your body’s condition as you go. You don’t want to get injured, but don’t miss a chance to play on the trails and show yourself you can do things even when they don’t turn out just the way you had planned.

Feel the Burn

burning runner

No I’m not promoting Burnie Sanders for president, but I do have to admit I like his ideas. Anyway, that’s about as political as this blog should ever get!

You know the burning in your legs when you run, especially, when you do speed work or hill/mountain climbs? Yeah, it’s a good feeling. It reminds you, that you are working hard and working on getting stronger.

The burn is caused by lactic acid buildup in your muscles. More accurately it’s the breakdown process that causes the burn. Your fast twitch muscles become more engaged when you run harder or your workout is more strenuous (hills or mountains). These muscles break down things into fuel more slowly because they don’t have enough mitochondria to do it at the same rate as you produce it. Read on to find out how to improve the breakdown.

What is lactic acid? It is a byproduct created when we burn glycogen (sugar) without oxygen as we run. The harder you run the more your body produces. The more you push past your limits the more your body produces. Your body breaks the lactic acid down into lactate and hydrogen. Then, your body uses the lactate as fuel. So, the culprit is the hydrogen ions. The hydrogen makes it hard for your muscles to contract, which causes the muscles to burn and running to feel more difficult.

Lactic acid does not cause soreness in your muscles the day following a work out. It is absorbed by your body fairly quickly. The soreness is the result of microtrauma caused to your muscles when you push them hard (this is not a bad thing because they heal stronger).

You can teach your body to process the hydrogen more quickly and delay the onset of the burn. This is done by training beyond your lactate threshold. The lactate threshold is the point where your body has accumulated more hydrogen than it can process. The more frequently you push past your lactic threshold, the more you can delay that burn. You need to train at 120-140 percent of your lactic threshold (80-90% of max heart rate) three days a week for five weeks to increase your tolerance by 25%.

There are physiological and psychological benefits of increase your lactic acid tolerance. The physiological benefits include strengthening connective tissue, improving recovery times, reduced injury, raise the rate of protein synthesis due to increased muscle and blood oxygen levels, reduced muscle and nerve damage due to faster removal and recycling of the hydrogen ions.

The psychological benefit is mental toughness and confidence. The more you are able to push against the burn the more confident you will become at your ability to push back. This confidence increases your mental toughness or fortitude, which allows you to continue to push against the threshold.

The take away: the burn is good. Learn to love it.