My Memorial Day was a bit slower than expected, so this is what I ended up finding. Actually, my wife found it...not sure why she was looking for running shrimp on the web.
If this little guy can run on a treadmill, so can you! Or find a trail, bike path, road, track...and get out there and run. Notice this fella doesn't have any running shoes... minimalist or not. This crustacean is rocking it barefoot..or bare podded, or bare legged.
Tuesday, May 31, 2011
Sunday, May 29, 2011
Summer of Malmo? WTF?
Friday I posted my new "training plan" for this summer. Much of it was grabbed from other web sites and I didn't really elaborate on how this philosophy will translate into my training program. Several people have asked, "What the hell does summer of malmo mean?" Even my wife said, "What's up with Malmo?" She visited the Swedish city and doesn't see the connection to running. OK. Here is my translation of "Summer of Malmo" to my personal summer training program.
The general purpose of the program is to increase overall mileage by including double-run days. While increasing mileage, you shouldn't skip speed. No need for intense racing and competition, but rather "controlled" speed: tempo runs and relaxed intervals with friends. Always run within yourself--never redlining. Racing is OK, just don't try and set PRs during your training. The program is designed to establish a strong aerobic base, with a touch of speed, so fall training can immediately get serious as you push for a great cross country (or other racing) season.
As a bit of context, my maximum heart rate is 191 and my morning resting heart rate is about 55. That gives me a heart rate reserve of 191-55=136. So, 70% effort would be 136*0.7+55= about 150. This corresponds to an easy-moderate aerobic run. Not super slow, but solidly aerobic. It's also a heart rate that Ernst van Aaken suggests you run at or below to truly develop a strong aerobic base.
Here is an example week for me based on this new program:
MON: 5 mile easy trail run (HR<150)
TUES AM: 7 mile easy trail run with friends (HR<125)
TUES PM: Track workout with a variety of distances (200m, 300m, 400m)
WED: 5 mile easy trail run (HR<150)
THURS AM: 6 mile easy road run with friends (HR<125)
THURS PM: 5 mile tempo trail run with friends (HR 160-170)
FRI: off or short easy run
SAT AM: 10 mile fartlek-style trail run
SAT PM: 3 mile easy barefoot run
SUN AM: 10 mile easy trail run (HR<150)
SUN PM: off or short and easy barefoot run
I'll probably end up with one day off each week and 2-4 double-days for a total of 8-10 runs each week. Two runs will be "harder" speed workouts (Tuesday track and Thursday tempo). The weekend will have either a longish fartlek run (8-10 miles) or a long slow run (15-20 miles). I'd like to have about 6-10 miles each week of pure barefoot running. Barefooting makes me happy.
Run solo, run with friends, run fast, run slow...keep those feet happy!
Friday, May 27, 2011
Summer of Malmo for Chris
My last race, CRUD-8-Hour Trail Run, didn't go well. Lots of potential excuses, but the easiest cause and effect relationship is equating training to racing performance. I was under-trained. And I under-performed at the race. It was my worst ultra ever. Time for a change. If I want to be a better runner, I need to run more. If I want to be a faster runner, I need to run faster. If I want to be a better racer, I need to race more. Now I have a training plan. I declare this the "Summer of Malmo"! You've never heard of Malmo? It's a great little city in Sweden. It's also a training philosophy that's circulated on the internet for some time...almost an internet sensation...as much as any serious running post can be an "internet sensation."
Here is a question and answer dialog that explains the Summer of Malmo philosophy. Call it a manifesto. It's based on George "Malmo" Malley, a great American steeplechase runner. So, what does "Malmo" have to say about summer training? Read on...
Q: What is this so-called "Summer of malmo"?
A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer without the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on relaxed and emphasis on commitment. Make this a social event.
Q: Who is it for?
A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!
Q: Who isn't it for?
A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.
Q: I thought that you don't believe in writing SCHEDULES?
A: I don't, these workouts are only examples, you can customize it any way that you want - except for the intensity level. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of Malmo. The product and your warranty will be null and void.
Q: How do I start?
A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.
Q: What if I get tired?
A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.
Q: How many miles should I run?
A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.
Q: My friends are going to meet twice a week, where?
A: On the track. Why? Because the "program" is designed to accommodate everyone with one simple formula. You'll see soon enough.
Q: What workouts do we do?
A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.
Q: How fast?
A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold. Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over. Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session. The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.
Q: What should my heart rate be?
A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.
Q: What about those 200s? Why are we doing speed work now?
A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.
Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?
A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare you for the real work to begin in September.
Q: No hill repeats?
A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's physical and mental. By meeting twice a week and running in a group the mental effort should be at a minimum. Remember, no racing the freaking workout!!! There will be plenty of time for that later.
Q: What about the other days?
A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.
Q: I live in the country and don't have anyone else to run with.
A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.
Q: I want to run some summer road races, can I?
A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.
Q: How much will this cost?
A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.
Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September.
The majority of the above Q&A comes from this site.
A few other internet sites I used for this post:
Cool Running Summer of Malmo
Kevin Beck's Training Secrets
My plan is to run more miles (including doubles) get in two speed sessions per week (tempo and intervals), insert regular races at a variety of distances, and "run within myself" by wearing a heart-rate monitor and keeping my "easy" runs at 150 or below--much like Ernst van Aaken recommended.
Malmo's Manifesto above is rather lengthy. Another, more succcinct, training philosophy comes from Mr. van Aaken: "Run slowly, run daily, drink moderately, and don't eat like a pig." The real key to improving your running is to run more. Throw in some fast running. Test yourself in races. Easy.
Here is a question and answer dialog that explains the Summer of Malmo philosophy. Call it a manifesto. It's based on George "Malmo" Malley, a great American steeplechase runner. So, what does "Malmo" have to say about summer training? Read on...
Q: What is this so-called "Summer of malmo"?
A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer without the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on relaxed and emphasis on commitment. Make this a social event.
Q: Who is it for?
A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!
Q: Who isn't it for?
A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.
Q: I thought that you don't believe in writing SCHEDULES?
A: I don't, these workouts are only examples, you can customize it any way that you want - except for the intensity level. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of Malmo. The product and your warranty will be null and void.
Q: How do I start?
A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.
Q: What if I get tired?
A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.
Q: How many miles should I run?
A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.
Q: My friends are going to meet twice a week, where?
A: On the track. Why? Because the "program" is designed to accommodate everyone with one simple formula. You'll see soon enough.
Q: What workouts do we do?
A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.
Q: How fast?
A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold. Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over. Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session. The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.
Q: What should my heart rate be?
A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.
Q: What about those 200s? Why are we doing speed work now?
A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.
Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?
A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare you for the real work to begin in September.
Q: No hill repeats?
A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's physical and mental. By meeting twice a week and running in a group the mental effort should be at a minimum. Remember, no racing the freaking workout!!! There will be plenty of time for that later.
Q: What about the other days?
A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.
Q: I live in the country and don't have anyone else to run with.
A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.
Q: I want to run some summer road races, can I?
A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.
Q: How much will this cost?
A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.
Q: Go over that again?
A: (1) twice-a-day, as many days as you can - four, five or six days a week
(2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot
(3) meet with a group twice a week
(4) one tempo run of just four to six miles and
(5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m
(5) don't try to impress anyone, run within yourself
(6) relax, the real training doesn't begin until September.
The majority of the above Q&A comes from this site.
A few other internet sites I used for this post:
Cool Running Summer of Malmo
Kevin Beck's Training Secrets
Malmo's Manifesto above is rather lengthy. Another, more succcinct, training philosophy comes from Mr. van Aaken: "Run slowly, run daily, drink moderately, and don't eat like a pig." The real key to improving your running is to run more. Throw in some fast running. Test yourself in races. Easy.
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