Audios:
Lybbe
Libbe’s bra audio.
Intro:
Welcome to the RunRunLive podcast Episode 71 – This is Chris your host with the most and Wow! What a week I have had. As you may, or may not know I’ve been doing some schizophrenic training over the last couple weeks and I’m starting to settle into a groove.
I strapped in my new Sette shoes and Wellgo pedals into the mtn bike Saturday after the last show and went out on an amazing 38 mile 4 plus hour suffer fest with Anthony – by the end of it I was lying on my back bleeding in the poison Ivy. It was awesome. He dragged me up and down every steep hill in the surrounding towns – a total of 3100 ft of elevation gain. I actually made it up a hill we call “the hill of death” without stopping. The pedals were hugely successful – I didn’t do any high-speed clipped in crashes – only those really embarrassing ones where you pull to a stop and fall over like a sack o’ spuds because you put your weight on the wrong foot. Being clipped in allowed me to negotaite some of the technical spots a lot cleaner and pedal out of trouble. Plus- the training effect is kicking in and my bike legs are a lot stronger.
Then on Sunday I went out with Brian, and Devo for a long trail run, we brought Buddy the Wonder Dog and Brian’s dog Pickles. I tried out my new patagonia release shoes – for which I’ve written a review that I’ll post. We were out for around 2 and a half hours and ran 15 – 17 miles. It was awesone.
Monday was Memorial day – so I got a nice rest, but I woke up feeling so fit. I looked in the mirror and I had that endurance athlete, guant, hollow-cheek look that I love so much.
There is nothing that beat doing an epic workout. It really makes you feel great. And if you’ve got a good base, you’re not going to hurt yourself. Go big baby. Go epic or go home!
I’ve also been doing what I call the 100-200-200 work out on Monday Wed Friday. This consists of the 100 pushup program, the 200 situp program and the 200 squat program all squished together as one big workout. Each of these is basically 5 sets with a rest between each set. So for instance you might do 12 pushups, rest for a minute, do 9, rest 9, rest 10, rest 12+ to exhaustion. So I do the pushup set, then go right into the situp set then go right into the squat set and this way I never have to rest. On the fourth day a failed the pushups – I couldn’t do the last set. I’m going to stay with it and just do two extra sets of push ups to exhaustion to make up for it. It’s making me feel so strong. I recommend it. Just google 100 push ups.
Today I’m interviewing a nut from England named David Bayley who ran this event called the Brathay Challenge which is 10 marathons in 10 days. It’s a regular marathon but you have the option of running a marathon a day for 9 days, on the same course and then running the official race with the masses on the 10th day. Pretty cool.
I have all the Running Bra entries and Gracie and I will sort through them to declare some winners – so stay tuned – that was Lybbe’s entry in the front.
I am so psyched right now to be alive and to be healthy – come on celebrate with me – smile!
By the way – listen through to the end because I’m going to big doing a big shoe givaway for my one year anniversary, don’t bail early or you’ll miss it. Yeah – that was a teaser.
On with the show!
Featured Interview – David Bayley – the 10 in 10 marathon challenge
From David:
I’m sure you’d be very welcome next year & would be great to have an international flavo(u)r.
The event website is ;
www.brathaychallenge.com
there is an application you can download for the 10 in 10 in ’10 (i’ve already entered 🙂 come & join me ?
my personal fundraising page is ;
www.justgiving.com/davidbayley
Details on the charities work can be found at ;
www.brathay.org.uk
My favourite pic would have to be my airplane finish on day 10 – see attachment 🙂
Best wishes
David
Youtube video of race.
http://www.youtube.com/watch?v=rOu87gJW_UA
Equipment Check.
Hey before we get started on this next segment I wanted to ‘splain something to you. You may ask “hey Chris why do you let vendors push their products on your show? Do they pay you??” Well here’s how I’ve been handling it. Many of the folk you hear from are either cool products that I was interested in or struggling entrepreneurs that are part of our social network, like this next one from Hella-sound who many of you will know from Twitter. No money changes hands, not that I have anything against commerce and I ‘m as mercenary as the next guy, but this is my hobby and my passion. Like it or not this is not my vocation and does not put any food on my table! I do try to talk folks out of coupin codes or freebies for you guys when I can, and I’m not too proud to field test free products!
So that’s where I’m at right now – let me know if you have a problem with it – and, as always feel free to make suggestions – this is your show too.
By the way – If you go to John’s site www.HellaSound.com and enter the coopin code RUNRUNLIFEFUN you’ll get a dollar off his product. And you can follow him at @hellasound on Twitter…
Equipment Check – Hella sound
Featured Interview – David Bayley – the 10 in 10 marathon challenge
From David:
I’m sure you’d be very welcome next year & would be great to have an international flavo(u)r.
The event website is ;
www.brathaychallenge.com
there is an application you can download for the 10 in 10 in ’10 (i’ve already entered 🙂 come & join me ?
my personal fundraising page is ;
www.justgiving.com/davidbayley
Details on the charities work can be found at ;
www.brathay.org.uk
My favourite pic would have to be my airplane finish on day 10 – see attachment 🙂
Best wishes
David
Youtube video of race.
http://www.youtube.com/watch?v=rOu87gJW_UA
Quick Tip!
I had an interesting exchange with Gordon from running to Disney this week. He was looking at the Hal Higdon training plan and was trying to figure out what a 45 minute tempo run was. This got me on to what exactly is the pace he was trying to run and why. So – I thought it might be useful for you folks if I discoursed a bit on that.
First of all, I don’t particularly like the Hal Higdon plans. It’s a matter of personal preference, but I found the bac-to-back long workouts on the weekends didn’t really work for me and the long midweek runs were hard to schedule and there seemed to be 100 different paces for each different distance.
I’d rather keep it simple. Here’s the bottom line. If you want to run faster, you have to run faster. The problem is that many of these plans build off your current 5k or 10k pace. And if you’re a new runner or you’re looking to improve drastically those paces aren’t relevant to your goal pace.
I recommend keeping it simple and adding one or two track workouts. Why the track? Because it’s a controlled environment and you can eliminate all the variables except effort and pace.
Gordon was looking to run a 10k but wanted to run it faster. He had nothing to base his pace on except his marathon pace – which was probably irrelevant. So I told him to go down to the track and run a 1600 – 4 laps – the equivalent of a mile at an effort level 7-8 on a scale of 1-10. That’s going to end up being close to your 5k race pace. Then you can use any published plan to calculate speed and tempo from there.
The track is a great place to learn and to teach your body pacing. When I coached I took kids and moms to the track and told them to run the straight away and they all did it in 20 seconds or less without even thinking about it – guess what? That’s a 6 minute mile. The trick is how do you train your body to sustain that pace over the longer distances.
Once you have your temp or speed pace figured out you can use your watch to stay on pace very easily by dividing it up to 100 meter times. This teaches your body what each pace feels like.
Track work build leg strength, excellent mechanics and confidence. It also pushes your aerobic threshold.
One thing to remember is that when you first get on the track it is going to feel foreign to you. It takes a couple weeks to get used to the mechanics, so don’t get discouraged, be patient.
When you are running speed or tempo workouts, the mechanics and form are as important as the effort. Focus on running loosely. You ankles are loose, you hands are held high and loose, your back is straight and your head is high, your chin and jaw should be loose. If you look at an experienced runner doing a tempo work out they look like zombies. Very fluid with no up and down motion.
Focus on increasing your stride length. Reach out with your foot and grab the ground with your forefoot, pulling it though and under you and kicking it up behind. Nice, fluid, relaxed long strides. If your form starts to fall apart don’t try to gut it out, slow down and repair your form, focus on lengthening and relaxing, the speed will come. Finish strong. Focus on those last 100M if youwant to kick and burn it in – go ahead.
Don’t’ stop dead when you’re finished the rep. Do the death shuffle it you have to but keep moving your legs. You want to train yourself to recover from a hard effort while running. Run at least a lap and then stop ans stretch if you have to. Let you heart rate come down a little before you do your next lap.
One of my favorite work outs is 5 tempo 800’s with a 400 meter recovery jog in between and a mile warm up and a mile warm down.
So it’s nice and warm in the summer – head down to the track and learn some mechanics – you’ll be glad you did.
Outro
Ok my friends are you tired yet? We’re almost done. I have already interviewed John Bingham the Penguin for next week’s show – and that is cool!
Like I said the June 26th episode will be My one year RunRunLive Episode and I’m working with Vibram to give away 5 pair of patagonia release trial shoes. These are worth $100 bucks so this is a good contest. I’ll figure out a way to let folks do their entries on my website and we’ll look for great trail running stories or if you’re a trail newbie, we’ll look for you to sign up for a trial race and tell us which one and why. Special points if you sign up for the Wapack Trail or the Groton Town Forest – two awesome races my club puts on.
I’m going to interview the Vibram guys to get the skinny on the technology and I also will have a blog post on my site www.runrunlive.com for the wear tester review for the release shoes so you can get an idea of what they are like.
I’m also talking to the hornet juice folks. Got a lot going on. Really busy. Follow me as cyktrussell – that’s Chris Yellow King Tom Russell two ss two ll on twitter and I’m chris russell in Mass on facebook.
I am a member of an all twitter ultra team that is running the Ragnar New England race In September. This means that instead of 12 people we run it with 6 – sick.
Dro me a line and tell me what you’re up to – love to here from you – and we will see you out there my friends. Stay Cool.