Winter Running Rules From Runner's World.com

Winter Running Rules From Runner's World.com

Cold-Weather Training
WINTER RULES
How to stick with training when it gets dark and chilly.
By Jeff Galloway


From the December 2008 issue of Runner's World


As the air chills, the roads get sloshy, and darkness intrudes on your morning and evening runs, you need to retool your routine. But with a little planning, you can maintain your workouts throughout the
cold-weather season.


MAP IT

Scout out well-lit, traffic-free routes near your home, office, and kids' activities. Find two or three alternatives near each place so that you have options for different conditions-and a little variety. Find a few indoor options, too. Many health clubs offer winter memberships, and some malls and arenas open their doors to runners after hours.


DO IT MIDDAY

If you can't find safe options for running in the dark, go out at lunch. At first you might feel sluggish exercising midday, but after two or three runs, you'll feel better. The break from your desk will leave you feeling refreshed and energized. Make sure to have a light snack one to two hours before your run.


HIT A HILL

Hills build leg and lung power. Find a moderately steep rise, or set the treadmill at a two- to four-percent incline. After a warmup, run up the hill for five to 10 seconds, then walk downhill. Next, run for 10 to 12 seconds, picking up the pace slightly, and take a one-minute walk break. For the last segment, run for 10 to 20 seconds. On each workout, add 15 to 30 seconds of running and a one-minute walk break. Be sure to cool down.


PICK IT UP

Speedwork can help you make the most out of your limited time. After a warmup, run for 20 seconds at a pace that's slightly faster than usual, then walk for 40 seconds. Do this twice more, picking up your pace slightly each workout.


Q+A

Q: Do I need to do a cooldown when it's cold outside?

A: Yes. A five to 10-minute cooldown gradually brings your body back to a resting state, which helps protect your heart and reduce muscle soreness. While you're running, blood is being pumped quickly between the leg muscles and the cardiovascular system. If you abruptly stop, the blood pools in the legs, which can put extra stress on the heart. For a cooldown, slow your running pace for five minutes, add walk breaks, then walk for five minutes.



Layer Up

How to dress smart

Wear several thin layers of clothing when it's cold out, so you can shed them as you warm up. Start with a base layer of a technical shirt that "wicks," or carries sweat away from your body. Your outer layer should be a jacket with a zipper that you can unzip to vent. Head out the door feeling slightly cool because you'll get warm in 10 to 15 minutes.

Good lucks

First off I need to say good luck to a few people.

Detroit marathon - Good luck Joanna and Nick

Indianapolis half marathon - Good luck to Damaris, Delores and Meredith

Kansas City half marathon - Good luck Paula

I was lucky enough to get to know and run with all these great people at some time during the season. They are all fantastic people that will preform admirable this weekend. I can wait to check on their progress during their runs.

I hope to see all of you afterwards back at LOW.

Ok, now my makeup post. I have run 65.73 miles since my last post which is actually a GREAT monthly total for me. I ran some long runs with TNT runner Joanna (Detroit) and helped her keep going. I hope her first marathon is fantastic for her. I continued to run at the Wednesday night track practices for speed work.

I ran a 5k with a friend a few weeks ago. Well, I ran the first half mile with him and then left him to run on my own. I just floated, told everyone I passed "good job" and cruised in at just over 28 minutes. I felt great. It seemed to be just a perfect day.

I also want to congratulate my son for graduating Army boot camp. He is at his AIT now and doing well. He gets a little bored, now that he has free time, but is learning and still getting physically stronger. I may never beat him in a race again.

Anyway, I am coaching on Saturday's and trying to keep up with my running. It is tough.

the beginning of the end

So long, sooo long

I haven't posted since August 27? Why didn't someone holler at me? They say the mind is the first thing to go. So what I have I been doing in all this time? Not a lot.

I have run a little over 10 miles. I have been doing a lot of work for my Hookers. Shouldn't they work for me? I got to be doing something wrong. Busy at the real job. Met a bunch of Wolfram Research people. Been eating a lot. Been sleeping alot.

Still coaching my group of TNT people. They are good. They run. Every week. I guess I may have to start running with them again. I did that tonight. Track practice. 5 setsof 1000m in 4.57.

Yea, right. I ran the first one in 4.26, #2 in 4.27, #3 in 4.26 (almost puking now) #4 in 4.52 and #5 in 4.56. The last two seemed almost pedestrian. But I was really happy with the first three. I just could not keep it up. I have the speed I need. Endurance/stamina - not sure where that is it.

I probably really need to get a lot more long runs in and medium runs in medium fast pace. Say 8.44 - 9.15 per mile.

JG's IT band is getting better. Happy for her there. AD's foot seems to be healing. I haven't heard about it hurting any. And Paul is still out due to knee issues. So half my team is healthy. But the other half is healing. They will persevere throughout and complete their events.

I promise to try and keep up better in the future.

the beginning of the end.

I have to brag!!!!

Bragging comes second - so either read the rest or scroll to the bottom of post.

TNT Wednesday track practice was yesterday. On Wednesday. Today is Thursday. The day after Wednesday. Ok, now that I have taught you some of the weekdays and their generally accepted order, back to the post.

It was hot (80 degrees) and humid (69%). I'm not lying. Go to weather.com and use a zip code of 61801 and look it up. The track was busy.

Another track club

A group of young marines

A group of even younger high school kids

A group of older adults

A few individuals as well

The usually crowd was there for TNT. We decided on 3 x1200m with 2-3 minutes recovery rest. I and JG took off at our normal 8 minute pace and ran the first two 1200s aound 5.53 - 5.54. PJ and KS were slightly behind and both ran great. KS pushed his first two hard. PJ couldn't count laps and made the middle 1200 a 1600. She must have missed the lap counting day at school.

JG has been having a few IT band issues and it seems to be geting worse. I feel for her because she is training for a marathon in October and is really gunning for it. She has been pushing all of her runs hard. Makes me a little proud, I have to admit, knowing that I have had a little part in her training. I think I have pushed her at the track workouts and gave her some encouragement in her long runs.

Say it with me internet people - "Bad, bad IT band. Straighten your lame-ass muscle out and let her run free. Free like a kid with no worries."

Hope it feels better now JG.

So after track, I was bad. I did go for a beer. But now for the bragging part. I got an email at 4:21 am. When I saw that it was from Chicago, I thought, well at least they are telling all of us who is going. So I did not look at it. I got up, showered, dressed and ate. I had to know though - wait you have no idea what I am talking about.

This was the email telling us who is going to each of the 4 wonderful TNT marathon events for the winter season. We have -

St. Petersburg Half

Honolulu marathon

Disney half and full

RNR Phoenix half and full

Yes, this was that email. And to be quite honest there have been a lot of changes in the way TNT operates here in the Land of Lincoln. changes that a lot of us alums, coaches and mentors aren't quite happy or sure of. Myself included. There has been a lot of 'constructive' criticism ging on. But apparently they have taken it all as constructive.

This email at 4.21am told me that I had been chosen to be a traveling coach at one of the events.

Yes, I, Coach Mike, person of great rapport with all animals, wannabe marathoner has become a Chosen One.

I have been chosen to be the on-course coach for (drum roll please - ok, stop making that drumming noise in your head now) (you know you were - don't deny it) the Disney Half marathon.

But wait, if call right now in the next 10 minutes - I aslo get to stay an extra day and become a "certified TNT coach". Taught by none other than the great running Jack Daniels (http://en.wikipedia.org/wiki/Jack_Daniels_(coach)). Not sure what certification gets me, but I bet it makes me better, which will be good for my TNT participants. The last training I went to in Chicago helped alot, I am sure this will help too.

So, now this means that I have to start training harder, more miles to accomadate this trip.

the beginning of the end

LSD and coaching

Coached again and had 75% of my team from TNT show up. That made me feel awesome.

AD is still nursing a stress fracture on the side of her foot and took it pretty easy for her 6 mile run. SA showed up. She was actually in town for a change. Apparently her job sends her often but she has been a walker/runner for awhile and is doing fine. PW is doing good on his walk/jog routine to get in his time and mileage.

Everyone is looking good. I have high hopes for this group.

I only had 2 alum show up. Speedster AB, I mean AM, ran a 10k in 53minutes. Correct me if I am wrong butwasn't she complaining about being slow and not running for 3 or 4 months due to her wedding. If that is slow, I got to get her to do a marathon. I see a 3.30 in the girl.

JG came out for her 14 miler. Detroit in October will be her first marathon. I think Detroit needs warning. She is going to kick ass.

"Hey Detroit, look the frak out. JG is coming to town."

She is doing really well. I paced alongside her for company on last 6.5 miles or so. Humidityand an upset stomach got to her, but she gutted it all out. Of course, she called me out on my low calorie Gatorade. You know I just grab what is on the shelf and don't pay any attention. She did. She wanted CALORIES. She wanted ENERGY. Ok, ok, I'm sorry.

All in all it was a great TNT day. Again congrats to all and thanks for coming out.

So, in my news then, I got another 9 miles in and made it 15 for the week. Compared to 7.5 for the previous two weeks combined, I am calling that a good start back to running. I still havn't decided if I am going to race in October or not. I have had calls for both Indianapolis and Detroit. But don't know. Hotel prices scare me.

Hopefully next week will be bigger and better mileage. I am still doing my other workout as well. I have learned to new moves. I really hope this helps my inflexible flexibility and some core strenghtening.

the beginning of the end

Day 1 of my other workout

I ran twice this week so far. Wednesday for TNT track practice. And Thursday a quick 2 miles in 85 degree heat.

Since I am coaching TNT now, I ran my intervals before them. It is really hot at 5pm. Scheduled run was 1000m, 2000m, 1000m, 1000m with 400m recovery. I was close to the scheduled time but slow on the last two 1000s.

Scheduled run
1000m @ 4.59, 2000m @ 10.19, 1000m @ 4.59, 1000m @ 4.59

Actual -
1000m @ 4.36 - way too fast
2000m @ 10.16 - right on the money - tired though
1000m @ 5.10 - tough, so tired
1000m @ 5.05 - hung but a little slow

made it. finished. hotter than hell

intervals - 3.15 miles @ 25.07.62 7.59 pace
total - 4.04 miles @ 40.40.04 10.05 pace

Now the alums that came out for practice, who ran the same intervals, were tough. They ran the same intervals and ran the last two 1000s in 4.35 and 4.36. Smokin'.

Thursday was supposed to be a 6 mile tempo. Once again I started out fast, so I changed the plan to a fast 2 mile run. I managed to hold an 8.36 pace on my gently rolling 2 mile home run.

Not bad. I might change my tempos to try and get and extra 1/4 mile or more at that pace each week. Not sure yet.

Thanks for reading my internet peeps. Bed now as I ave TNT coaching in the morning and then my own 14 mile run. Maybe a 2.30 or less.

the beginning of the head

Track Practice

Tonight is track practice with TNT.

I am the coach.

I will work them hard.

Nah. Scared ya didn't I?

Probably be like mile repeats for time. I want to set a baseline for them to see where they are starting at. Then I will pull a baseline later to se their progression.

After they are done, I'll do my workout -

warm up

1000m @ 4.59, 2000m @ 10.19, 1000m @ 4.59, 1000m @ 4.59

cool down

The intervals will be sperated with a 400m recovery jog.

We'll see how it goes. I haven't run since last Wednesday but it felt great last week to run. I suppose when you only run once a week you are well rested for it.

the beginning of the end

Back to Running

It has been 8 days since I have run. WOW!!! But I went and did my First interval training that I normally do on Tuesday. My left hamstring has been sore from over stretching (I helped my Hookers put flooring down in their house over the weekend).

But I gave it the ole college try. It was ok. Didn't really bother me until the last two sets but I gutted it out. Glad I did.

Scheduled run - 3 x (2 x 1200m @ 6.02) with 2 min RI in between and 4 min RI in between sets.

Fast on set 2 - not sure what happened and I always try to make the last set quicker as well. Overall, I feel good. My hammy is a little sore - knew it would be.

Tomorrow is an unscheduled x-training day. I have to pick up 25 bales of straw to start stocking up for winter for goat bedding.

Well back to the grind and thanks for reading.

the beginning of the end

ARRRRRRGGGGHHHH

2.5 miles into run I have to quit. shin is killing me but I cannot risk injury. Have to see what tomorrow brings.

Tonite was my Tuesday run a day early as I can't make it tomorrow.

Scheduled run was tough -

1600m warmup

1600m @ 8.11

400m recovery

3200m @ 16.42

800m recovery

800m @ 3.57

400m recovery

800m @ 3.57

1600m cool down

That's a tough workout.

Of course, I did my warm up too fast. AGAIN!!! 8.50 warm up.

1600m in 8.01 close to the 8.11 but my last quarter was 1.54. Pretty fast quarter.

Started the 3200m and got about 300m in and shin and calf started killing me. SO I lumbered for another quarter but no better. Since i cannot risk injury (especially at my advanced age) I gave it up.

I'll push the pace at the TNT training on Wednesday.

the beginning of the end

Thursday Tempo run

A nice tempo run this evening around 7:15 or so.

No the tempo wasn't a 7:15 pace.

Wouldn't that be awesome?

The time was 7:15 pm when I started.

Got going late since I had to work on a gate between the pastures again. Not sure how the horse will handle being separated from the goat. Last I saw, he was pacing up and down the pasture looking for his buddy. Apparently the goat has been butting the horse in the legs. Not sure if this is aggression or "come play,chase me".

Anyway, an hour of cross training on that tonight then off for my hilly tempo run. I get about 200 feet of ascent and descent over the 6 mile run. Most of it falls in about 1.5 miles that I get to run twice on the out and back.

6 miles - 2 easy, 3 @ 8.44 and 1 easy.

Mile 1 - 9.36.31 - better for a warm up, but think maybe a 9.45 - 10.00 is better

Mile 2 - 9.18.71 - basically done with the hills. what happened to easy

Mile 3 - 8.43.06 - can't get much closer to tempo pace

Mile 4 - 8.59.92 - slow, running out of gas

Mile 5 - 8.36.17 - all guts to get the tempo done

Mile 6 - 10.15.34 - more what the warm up should be

All in all a pretty good run. Tempo averaged 8.46 - so pretty close. Would have like to be on the under side but I'll take it. And a 6 mile average in 9.16. getting better.

Not sure what is on the schedule for the weekend besides hoping to see my daughter. She is so far ignoring my text.

Carry on my friends.

the beginning of the end

Kid Rock

Not running related, but I saw Kid Rock last night. It was an awesome show. Lynryd Synryd opened for them. Box seats with waitress service for drinks was pretty cool too.

Back to running.

Sunday I ran a pretty good 12 miles with Mentor Joanna from TNT. She pushed it pretty hard. 2 hours for 12 miles means that both of us should be able to run a sub 2 hour half. Missed my First training interval Tuesday due to the concert last night.

Tuesday morning I actually felt bad that I was going to miss my Tue workout. That has never happened to me before. I have to say it was interesting. Maybe I am finally becoming a runner.

Today we drove back from St. Louis and I helped a friend wire the new bedrooms in his house so I did not make the TNT interval training tonight. Tempo run tomorrow though and I will do it. Maybe I'll hit the track Friday for my interval. Haven't decided. Do I really want to tire myself out before Saturday's long run? Hmmm

Running is getting easier and I do feel I am getting better again. Still haven't decided on a marathon to finish out the year yet. Indianapolis, Detroit are both options.

the beginning of the end

Tuesday Intervals AGAIN

They are starting to get old. I know they help. I know they make me faster. But damn, I am tired. I suppose my eating habits are partly to blame. Not that I eat terribly bad (at least I don't think so), but I have a bad habit of skipping dinner. That is probably the killer, but I just haven't been terribly happy.

So today was supposed to be 6 x 800m @ 3.58 or better. Yea, right. I was tired. I had a TNT informational meeting at 6. So I left work 30 minutes earlier and hit the track. I cut my warm up in half (only a half mile). Still ran it at 9.20 pace - again too fast.

Then the 800s.
3.30.15 - 3.52.31 - 3.53.93 - 3.55.24

A 3.30 to start - 7 flat mile pace. Why do I do this? What the hell is wrong with me? I know better than to go out this fast. I really do. One doesn't feel too bad, but no way I can keep it up - yet. The last 3 sets awesome. Right as the prescribed training spelled out. Oh well.

Tomorrow is TNT training. That will be intervals as well. Thursday is 8 miles (6 @ 9.14) and Saturday or Sunday is a long run. It will be at least 8 miles, but I really need to get in some major distance soon. Minimum of 10 - 12 miles.

Tonight ws my informational meeting for TNT. I will start coaching the winter session for them. This group will be training for the new St. Petersburg (FL) 1/2, Honolulu full, Disney half/full and RNR Arizona 1/2. My TNT staff member might try to push me for being the travelling coach for Honolulu. That would be awesome, but it would be more awesome to actually run it. But I could always go back to run it.

Let's see how this week goes.

the beginning of the end

Intervals are going Down

Or rather I did. I was scheduled to run 2 x 1200m @ 6.02 with 2 minute recovery, then 4 x 800m @ 3.58 with 2 minute recovery.

I went to the track and did my warmup mile. A little fast again - 9.15.15.

1st 1200m - 5.33.37 - way faster than a 6.02

2nd 1200m - 5.43.56 - not much better

1st 800m - 3.49.02 - good time, not too far from 3.58

2nd 800m - 3.48.82 - good again

I quit. I really did not feel good to start. Not that I was sick, achy or hurting. I ate a lot at lunch. My tummy was full. It didn't like be all jostled around that track. So, I quit instead of tossing my cookies. I was tired. Another sleepless night in C-U.

But am still happy I got done what I did get done. I will have to make it up and work really hard tomorrow night at the TNT track training.

beginning of the end

Thursday Tempo run

Tonight was a tempo run after Coach Harley killed me at TNT practice last night. 6 miles - 2 easy, 3 @ 8.44 and 1 easy. Usually I do not know the meaning easy running my warmups and cool downs at regular running pace. I watched Greenie very carefully for the first 2 miles.

Warmup - just under 11 minute average - awesome - I went slow.

3 mile tempo @ 8.44

Mile 1 - 9.16.21 - hhhmmm?? I struggled, I had doubts and it shows

Mile 2 - 8.37.87 - I think I can, I think I can

Mile 3 - 8.35.26 - I really can. I eat lactic acid for a snack

tempo average - 8.49.44 - very close to scheduled run. awesome

Cool down - 10.22.09 - nice cool down pace

Overall, a 9.47.16 average for 6 miles.

That is a great run for me. Especially great considering it is the thrid day in a row running. The last 2 days of intervals were tough. I made it through and hopefully there will be no pain tomorrow.

That's it peeps.

the beginning of the end