2012 Swampstomper 50K Race Report

My 2012 racing season is underway! First on the calendar was the Swampstomper 50K in Shelby Forest State Park, TN.  This race was really a training run in my progression towards the Mississippi Trail 50 Miler in March and eventually the Leadville Trail 100 in August.  I am making no excuses or discounting the effort though.  I went into Swampstomper at the end of a big 4 week build cycle and took a good recovery week in order to have the best performance I could.  I believe in giving yourself the best shot at success. A successful "training race" is an excellent mental and physical springboard into the next training cycle.

Pre-Race:

My training had gone very well and the trail and weather report pointed to a perfect running day.  My pre-race jitters started on... Wednesday!  I could not wait to run. 

Race day: Low 30s at the start and sunny.  With no wind chill on the trails the weather would be perfect.   

The trail was also dry and in good shape.  (If this course is wet... it can be a nightmare like it was in 2010.)  The course is two circuits of a 25K out-and-back with a lap around the dreaded Red Loop.  Much of the course is very "runnable" with 6 - 8 steep climbs per lap.
My Gear: Amphipod handheld water bottle, GU Marathonr Lite waistpack by Nathan, Short sleeve compression shirt, tech t-shirt, arm warmers, CW-X Pro compression shorts, McDavid calf compression sleeves, Swiftwick socks and my trusty Hoka One One shoes.

Following 8-time Leadville finisher Les,
around the Red Loop.

The race started with a 1/4 mile of road before the trail head.  This allowed a very smooth beginning and I hit the trail in good position with a group of experienced, accomplished ultra-runners and would use their experience to gauge effort and pace, especially on the hills.  The early pace had me a bit concerned at first.  A fellow runner asked why I was "so quiet" in the first few miles.  I was trying to reconcile the perceived exertion and pace and make sure I was running MY race. No panic... just focus. Eventually I relaxed and went with the flow of the group knowing I was ready and wanted to test my fitness.  

The Red Loop:  We arrived at the three-mile detour known as the Red Loop (aka Blood Loop) in good shape.  The Red Loop contains a one-mile stretch with six very steep climbs up and down the river bluff.     There is no option here but to go into a very conservative hike up the hills in an attempt to protect your legs for the remaining 28 miles!  Our experienced group got up, down and around the Loop without any undue stress or damage.  We got into a good rhythm for the next 3 mile stretch to the "Group Camp" turnaround.  There is a super steep climb out of the river bottom to the turnaround but we again took a conservative approach.  When we descended back into the swamp our group got a bit spread out.    I could still see one runner in front and in back but we were basically running solo. Self-check: I was paying attention to hydration and nutrition using GU Brew drink and GU energy gel.   I also was taking one S Cap for sodium per hour. I did not take anything from the aid stations except a water bottle refill.  Stomach was good, no problems in legs or feet.. all systems in good shape.  

I tried to make the end of the first 25K loop a non-event.  I wanted to get in and out of the start/ finish area quickly and start my second lap.  I grabbed my drop bag and restocked my GU and put on my iPod for some company/ motivation over the final three hours and headed out.   My first 25K lap was 2:46.  Wow.  "Did I push too hard?  How fast can I run lap 2?  What will my finishing time be? What's for lunch?"  Stop!  Only focus on the next mile stupid.  Focus on "the thing"... which is running.

By now I was alone and would run the last 25K solo.  When I arrived at the Red Loop for my second circuit I took the same approach as the first: controlled & conservative.   When I returned to the main trail  I breathed a slight sigh of relief because I was now ten miles from the finish and the toughest terrain was behind me.   That happy place did not last long.  My stomach started doing some flips.  "Hmm... what is that?"  Did a quick self-evaluation and decided I should back off on the gel and stick with fluids to give my stomach a chance to clear whatever was pissing it off.   Like most rough patches in races, it came and went for a few miles.  I kept pushing when it felt good and backed off when it got iffy.  I also got a slight twinge of a cramp in my quad.  I quickly took another S Cap and it never came back.    This was my toughest stretch.  Alone, still running away from the finish and stomach not cooperating.  

"Just keep running.  It is supposed to be hard.  You are 23 miles into a very good performance.  Focus!"

I made the steep climb out to the final turnaround.  Hallelujah.   I refilled my bottle with water and a GU Brew tablet, grabbed half a banana and was off.  Now... finally headed in the direction of the finish line!.   Still running well but paying close attention to fluids and sodium intake.  The banana combined with the mental boost of the final turnaround seemed to put a (very small) spring in my step!  Just 6.5 miles from home.  My finish-time calculations told me that a steady effort over the final 6.5 miles would put me under 6 hours.  No time for stomach issues or drama.  Just keep moving forward.  

Great to be DONE!

I reached the final Woodland Trail aid station with three miles to go.  I took another half a banana and diluted half a cup of coke with water and was off.    (I do not drink Coke anymore but in the late stages of an ultra it is instant sugar/ energy)  I was moving well but soon noticed a shadow behind me.  It was one of my original running mates and he was moving.  I stepped aside and he blasted down the next hill and was gone.  It motivated me to pick it up a bit and keep pushing.  Again I had to tell myself to "stop looking at your watch and calculating finish projections!  Just keep pushing and the clock will take care of itself".

I finished in 5:53, a 50K PR and my first under 6 hours.  The takeaways:

• My training plan is working.  My legs were ready for the effort.  Just have to figure out the stomach issues.  Fortunately I am at the beginning of this training plan so I am confident I will solve that piece of the puzzle. 
• I am very pleased with my first 50K in nearly two years.  I went to the edges of the "dark place" a few times and it reminded me that distance running is hard!  I needed to reacquaint myself with those mental and physical limits in order to expand them.  You have to expect those bad patches and manage them when they arrive.  
• I am excited for the next two 50Ks in February.  I will have another month of training on my legs and some of the nutritional issues dialed in.   Bring it!
• Runners are awesome!  The spirit and camaraderie on the trail is amazing and inspiring.   Volunteers are awesome too.  These people stand out in the woods ALL DAY waiting for us.  Could not do it without them.

Hoka One One - Product Review

When I first saw the Hoka One One shoe I laughed... I scoffed... I rolled my eyes.  Then... I tried them on.  Oh my gosh they felt good.  I balked at the $150+ price tag though.  Then I started hearing stories from some experienced runners that I respected.  They raved about the shoe and how it had allowed them to run farther than they had in years with less aches and pains.  I went back to my local running store and tried them on again.  I did NOT want to like them.  I did NOT want to have to justify the high price. Dang they felt good.

(Quick background: my limiting factors have been my feet.  More precisely, my heels and my achilles tendons.  I have a bone growth called Haglund's Heel.  It is a big bony protrusion, like a bone spur, on the back of my heel that digs into my achilles tendon.  I have dealt with it as long as I have been running.  It is my weak link.  It can get very painful.  I have cleaned up my stride and wear custom orthortics.  I use a foam roller and stretch every day to keep it under control.)  

Bondi B

So... I decided to bite the bullet and invest in a pair of Hoka Bondi B shoes.  If they worked... it would be worth every penny.  Please know... I am a bargain-shopper.  When my favorite shoes go on sale I stock up.   I even get a steady supply of free shoes from various shoe companies to review.

Hoka uses a softer EVA foam in it's sole and increases its total volume by 2.5 times that of a typical trail shoe.  This allows for maximum cushioning which "dissipates up to 80% of the shock associated with heel striking when running."  It appears big and clunky.  It is actually surprisingly light and does not feel like a big clumsy shoe.  The foot does not ride high on a steep platform.  The shoe only has a 4mm heel-to-toe drop.  This is in-line with the current trend of low profile, mid-foot striking shoe design.  It took me less than a half-mile to settle into the shoes.   

Game Changer - I have had several long runs of 16, 18, 20 and 27 miles in the Hokas in the last two weeks.  I can honestly say that I might never go back to my old shoes.  My legs don't take nearly the pounding they used to take.  My quads and hips are stronger and fresher at the end of long runs.  My recovery has been greatly improved.   All of these improvements were immediate.   
Are they for every runner?  Probably not.  But what shoe is??  However, if you are a runner looking to recover quicker and reduce the pounding on your legs this shoe just might be the answer.   Expensive...strange looking?  Yes, but worth it if they salvage/ prolong your running career, right?   Still not convinced?  Just go try them on.  I dare you.

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Run Smart. Train Hard. Race Fast. 

Listen to Coach Kevin each week as he co-hosts Pace Per Mile Radio. Listen online at www.PacePerMile.com and subscribe for free at iTunes!  He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

Leadville 100 Training Begins

"I'm running Leadville next year"... all of a sudden became... "I'm running Leadville in August!"
Happy New Year!

Whether I am ready or not...the Leadville Trail 100 Run will start at 4 am on Saturday, August 18th.  Runners will have 30 hours to get out to the Winfield checkpoint and back.  My goal is to do everything I can to be ready.  I want this so bad I can feel it in my bones.  It is the biggest challenge of my life and I am not on this planet to take the easy route.  Let's find out exactly what I am made of.  Am I tough enough?  Do I have the mental fortitude to handle being out there around mile 70... in the dark... in the middle of the Rockies... with 30 miles to go??  Makes me a little bit dizzy just thinking about it.  Ok... but... really how is this going to happen?  Running.  Lots and lots of running.

I can talk all day about running, training and racing.  But a 100 miler?  I am totally unqualified.   So I will pick the brains of some very qualified and accomplished ultra-runners, coaches, mentors and training partners.   I am attending the Leadville 3-day run camp in June which will give me a chance to see the trail,  run some of the biggest climbs and gather valuable insight and training tips.
My training is currently broken down into smaller, easier-to-comprehend bites.  My overall plan is built around cycles of increasing weekly mileage and progressively longer back-to-back long run weekends (B2B).   For the first three months of 2012 I am building towards the Swampstomper 50k in January, Sylamore Trail 50K in February and my first 50 miler in March at the Mississippi Trail 50.  Keying on these races helps me maintain a short-term focus and work on a gradual build towards Leadville without getting too freaked out/ keyed up too early.  One mile at a time.  One race at a time.

I have a handful of 25 milers under my belt now and a steady diet of 15 - 18 milers.  New Year's weekend was my longest B2B weekend so far.  I ran 27.5 miles on Sunday followed by 16 miles on Monday.  I absorbed it really well.  My new Hoka One One shoes have been remarkable (watch for a product review soon!).  The 27 miler was all about pace management, hydration, nutrition and focus. (one mile at time, pick up your feet!) Great training partners help too!  My recovery involved proper refueling, an ice bath, foam roller and compression socks.  The 16 miler started a bit sluggish, as expected, but I felt really good in the last hour.
So that is how this journey begins.  Running lots of miles, paying attention to the details of nutrition and recovery and relying on the knowledge of those who have been there before.  Next up is the Swampstomper 50K on January 15th.  In the big scheme, it is just another training run,  No pressure to run fast.  The goal will be to run steady and dial in nutrition and hydration.   Just keep running... one mile at a time.
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Run Smart. Train Hard. Race Fast. 

Listen to Coach Kevin each week as he co-hosts Pace Per Mile Radio. Listen online at www.PacePerMile.com and subscribe for free at iTunes!  He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

Running Through 2011 - Last Look Back

Despite spending the first four months of 2011 "starting over" as an endurance athlete (due to a nasty foot infection) it was an awesome year.  Personally, there were no great performances or age group awards earned.  2011 was more about rebuilding and getting back to my base level of fitness so that, hopefully, 2012 will be a year of racing and competition!  I learned many lessons from starting over that will help me be a better endurance athlete AND better running coach.  The highlights of 2011?

Country Music Marathon with Team McGraw in April  is always a big party!

Loved moderating the "Ask the Pro" panel at the 5150 Memphis In May Triathlon.  That's Dr. Amanda Stevens (1st OA), Cameron Dye (2nd OA)  and Kris Gemmell (1st OA). Start2Finish Event Mgmt. is one of our great sponsors and they put on first-class events.  

Co-Hosting the Pace Per Mile podcast/ radio show has been such a cool gig.  I love getting to interview the professional athletes, industry leaders and inspirational age-group athletes on the show.  

Another great day with Team McGraw at the Bank of America Chicago Marathon!  Chicago is one of my favorite races.  Super fast course, great town, awesome start and finish in Grant Park.  We had 100% of the team cross the finish line on another hot day in Chicago.

A personal favorite... the "Endurance King", Marshall Ulrich joined us in Chicago as an Honorary Coach for Team McGraw.  He was in town signing his book, "Running On Empty", at the race expo and decided to hang with me & Jeff on race day! Marsh is a great guy and a wealth of endurance knowledge.  Honored to call him friend and mentor.  

ING New York City Marathon with Team McGraw - The 5th anniversary of Team McGraw was spectacular.  NYC is always a special weekend.  Jeff & I were honored to attend the Runners World VIP Party.  We did our "Last Run" on Saturday in Central Park and enjoyed pasta in Little Italy at the Team Dinner. Our friends at the New York Road Runners put on the biggest spectacle in running! 100% of our runners crossed the finish line... again.   

  

Caught up with the "Mayor of Running"
and all around great guy, Bart Yasso, at the Runners World VIP Party

Met one of my fave Runners World tweeters!
It's @RWTish!

              

Working as the "Training Adviser to the St. Jude Heroes Program" was a multi-layered project that included monthly training clinics and online webinars geared towards getting runners prepared for the St. Jude Memphis Marathon Weekend.  The clinic series culminated with a live course preview at the race expo.  Being able to meet so many runners, get involved with St. Jude and contribute to my hometown's premier endurance event was a special project. 

The St. Jude Memphis Marathon & Half-Marathon was a spectacular day for the city of Memphis, St. Jude Children's Research Hospital, our local endurance community and the sport of running.  17,000 runners, an inspiring cause, personal achievement and $3.9 million raised for cancer research!

I was thoroughly impressed and inspired by the athletes I get the privilege of coaching.  Here are just a just a few of the "Can't Stop" runners who set big PRs at St Jude!  Way to go Laura J, Aida, Alison, Laura B., Jim, Ward, Katie, Ari, Houston, Darrison, Ted and Joelle!  Hard working, talented runners make a coach look good!   

Got to watch my Los Locos teammates crush the course at St. Jude!  These guys are animals.  Three of them went under 3 hours and five placed in the top 25!   

As a coach, the real highlight of 2011 was watching so many Can't Stop Endurance runners embrace the "Run Smart. Train Hard. Race Fast." mantra and excel.  It is quite gratifying when they "get it" and begin to set bigger goals and push their own personal limitations.  I cannot wait to see what 2012 holds for us all!

Jeff (Road Dog Runner) & I catch up with Marsh in Chicago. 

Ultrarunning legend Scott Jurek in Chicago

Chicago medals!!

Chicago!

NYC Marathon.  Mile 19.

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Run Smart. Train Hard. Race Fast. 

Listen to Coach Kevin each week as he co-hosts Pace Per Mile Radio. Listen online at www.PacePerMile.com and subscribe for free at iTunes!  He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.

   

Happy Birthday Bart Yasso!

(A blogger & tweeter I follow,  Pavement Runner, came up with a great idea.  On the occasion of Bart Yasso's BIG birthday...let's make sure he knows what he means to the running world.) 


I have known of Bart Yasso, Chief Running Officer at Runner's World magazine, for 20+ years.  I have been fortunate to call him friend and mentor for the last five or so.   He is the "Mayor of Running" and has one of the coolest gigs in the sport.  He has "Rockstar" status in the world of endurance.  But he is one of the nicest, most approachable guys around and at heart.. a runner.
Why do I hold him in such high esteem?

Yasso 800s - He as a workout named after him!  And the workout was named by Amby Burfoot, another running Rockstar!.  The workout is simple and works when utilized within a proper marathon training plan.  Most of my marathoners use some form of "Yasso 800s" in the marathon build.

Great dude! - Bart has provided me with great insight, advice and support in my coaching and media endeavors.  When I was asked to replace him as co-host of "Pure Fit Radio"  (now Pace Per Mile)
I approached Bart for his thoughts.  He was 100% supportive and continues to offer support and feedback.

Bart's book, "My Life On The Run" is a great read. I really connected with a quote in his book about the serendipitous nature of life when you pursue your passion.
"If you do follow your bliss, you put yourself on a kind of track that has been there all along, waiting for you, and the life that you ought to be living.  When you can see that, you begin to meet people who are in your field of bliss, and they open the doors to you" - philosopher Joseph Campbell

Bart worked hard and doors were opened by those who could help him.  I feel the exact same way about the pursuit of my running passion... and Bart is absolutely one of those who has opened doors for me!  Thanks Bart and Happy Birthday!!

  

Leadville Trail 100 - The BIG goal

Hope Pass

Need motivation?  Set a goal, pay the entry fee and get going.
Need a big, giant avalanche of motivation?  Set a BIG goal, pay the entry fee and think about it as you fall asleep each night and wake up each morning.  That is where my head lives now.  And the race is still ten months away.  It will take all ten to get ready.
A year ago I was fresh out of the hospital after a nasty infection in my foot.  I had to start over as a runner and endurance athlete.
Now I am obsessed with the biggest challenge of my life.  Leadville.  I can't wait.

The Leadville Trail 100 Mile Run is legendary.  One hundred miles of Rocky Mountain terrain in and around Leadville, Colorado. The race starts near 9,000 feet and crosses 12,600 foot Hope Pass... twice.   The coveted silver belt buckle is earned by breaking 25 hours.  Race cut-off is 30 hours.
I have not had this type of "big goal" since training for my last marathon PR, Boston and Ironman.  I love the way a big goal is always on your mind, just below the surface.  It is the focus of every workout.

How will I get ready?  

• Lots of advice from my ultra-marathon friends and mentors who are always willing to share advice, tips and warnings.   
• I plan to attend a 3 day training camp in June to run the toughest parts of the trail.  I need to see and feel the course so I am better prepared on race day.  
• Amazing support from my training partners.  
• Lots and lots of miles.

Want to make that big goal real and increase your accountability?  Share that goal with your friends.

Thoughts on a 35 Mile Run

Tour d'Esprit 24 Hour Run - 9/30/11 - 10/1/11

This is a great event that draws a super competitive relay division, teams out for fun, walkers and... those masochists trying to run as far as they can.   The scene takes on a "Woodstock" feel as runners set up camp and hang out all day and night.
The  event offered a perfect controlled environment for me as I begin testing myself and strive to make the jump from 50k ultras to 50 miles... and beyond.   The course is a one mile loop that combines smooth pavement, grass, gravel and dirt.  Each lap bring runners right back to the "pit area" so it makes for a convenient setup.  My goal was to see how far I could go in one shot and test nutrition, hydration and sleep deprivation.  I am not yet doing the really long ultra mileage so i didn't expect a huge number.  Just wanted to see how far I could run without hurting myself.   So here goes:

8pm:  The weather was perfect and off I went.   My (chronic) foot was a bit stiff from the start so I knew that would be the #1 battle of the night.  Lots of runners and walkers on the course and tons of positive energy.  I lost count of my laps after... three or four??  Ultrarunner extraordinaire, Feb Boswell, passed me and chatted briefly.  I asked his advice on walking breaks,  His advice was spot on and served me well. Feb lapped me all night on his way to 80 miles.  Amazing.  

10pm: Two hours in and I am purposely not looking at the lap readout each time I cross the timing mat.  It doesn't matter how many laps I have run.  Just keep moving.  I am asked how I feel?  After only two hours it was still easy.

Midnight: Four hours done and I still feel good.  My foot is stiff and cranky but it is not a new pain.  I take a break to eat something, refill my bottle and change socks and shoes.  I typically do not get blisters.  Call me lucky.  But my second toe on my right foot was getting a doozy.  Lesson: when you first feel that hot spot, take care if it.  I didn't.   The fresh shoes (different brand) made my foot 10 times worse.  Made it two laps and stopped to change back into the first pair.  Much better.

1:30am:  My first trip to the "dark place" came around the five hour mark.  Legs were heavy and stiff, mind was wandering, and I scrolled through all of the reasons I should stop and go to bed.  I have been to the "dark place" before and know enough to just keep moving because the bad spots will pass.  A little food, a walking break... and all of a sudden I am running again.  Lesson:  the rough patches can pass as quickly as they arrive.  Just keep moving.   


2:30 am:  Really?  Am I really running in the middle of the night?  Actually it was pretty cool ... and surreal.  I never really felt sleepy.  I was awake and alert. Even at this late (early?) hour there were other runners in the "pit area" who offered encouragement on every lap.  Just a simple "great job" or "go Kevin" goes a long way.  I even had a few friends jump in to pace/ distract me for a few laps. Thanks to all my friends out there in the dark!  Lesson: Runners are awesome.

3:00 am: I checked my lap count and it was 32 miles.   Every step from here would be the farthest I had ever run.  Sweet. "Ok, relax, focus and let's get to 35 and see how we feel".  My feet were barking LOUDLY.   No cramps or stomach problems though.  And the whole lack of sleep thing was no problem.   The trail grew very still and quiet at this hour as the only runners still up were those going for mega-mileage and the super fast relay teams running endless mile repeats at 6:00 pace.  I enjoyed the serenity and actually turned off my iPod for several laps to soak in the whole environment. The second "dark place" came along around the 7 hour mark.  I really felt good but my foot was screaming at me every step.   Lesson: This was just a long training run... and no medals would be given for heroic actions that lead to a season-ending injury.   Just get to 35 laps and then reassess.

3:30 am: Welcome to 35 miles.  Quick self-evaluation: stomach: zero issues, muscles and joints: tired but no cramps; foot: really pissed off; mental state:  loving the event, the distance and the test.  I stopped at the pit area to eat and make a decision on what to do next.  I chatted with some other runners.  My friend and teammate, Charlie, recommended getting some sleep and then running again.  I declined because I wanted to bite off one big chunk of mileage AND I knew I would not feel like running after a nap.  He then suggested walking a lap to recover and then make a decision.  Great idea!  I grabbed a snack and a drink and then made the fatal decision:  instead of sitting on the hard cooler that I had used during previous breaks... I sat down in a comfortable chair to just relax for a minute.  Within 10 minutes I was shivering as my body temperature dropped.  I decided to get up and walk a lap to see if I could continue.   When I stood, my legs and hip flexors went into total lock-down.  That small blister that I should have addressed at midnight felt like a razor in my shoe and I could not stop shivering.   It took all of about 10 seconds to realize I was D.O.N.E.   There was no deliberation.  I quietly packed my gear, headed to the car and went home.

I am very satisfied with the run.  It was great training and provided many lessons that will hopefully serve me well in my training ... and coaching.

• A lesson I have learned in marathon & ironman training and racing:  the good times and the bad times will pass... so just keep moving. 
• Take care of blisters, chafing, etc as soon as you feel it.  It will only get worse and the damage increases exponentially as the miles pass. 
• Take all of the advice you can get from those experienced athletes around you.  
• Watch those same athletes and see how they succeed.  I had a front row seat to watch some very experienced ultra runners run 50, 80, 100+ miles.  I watched how they pace, eat and focus. Impressive stuff.
• A peanut butter & jelly sandwich at 2am is really, really good. 
• Just keep moving forward.
• This run only solidified my desire to answer the question: "How far can I run?"
• DO NOT SIT IN THE CHAIR. 

Jen McDevitt Genentech Video Tribute

Genentech, maker of Avastin, has created a "Jenny McDevitt" award for her tireless work to rid the world of brain cancer.  They also created this touching video. Jenny was awesome.  She was a driving force behind Team McGraw, she ran marathons while on chemo, appeared on national TV and testified before Congress.  I was fortunate to get to visit with Jenny one last time at last year's Chicago Marathon.  My friend and hero fought the good fight and showed me the meaning of tough.  

(UPDATE 9/29/11 - Genentech pulled this video off the web today for some reason.  Very disappointing. But I am still amaze at the impact Jenny has on the world!)

Read more about Jenny:  Her Tough Is Tougher

Run Smart. Train Hard. Race Fast

Runners Run Too Fast

One of the biggest challenges in coaching endurance athletes is convincing them to go EASY enough on the easy days.    Typically they (we) are motivated to improve and it makes sense that pushing the pace all the time will improve our performance.  False.

Yes… we gradually ratchet up our pace through a long-term gradual progression.  That is how we get faster.  But in the short-term training cycle (weekly, monthly), the EASY days are necessary and serve a specific purpose.   They allow our bodies to recover and rebuild.

The pace of the easy days is as important to progress as the pace of the hard days.  I think it takes more discipline to nail the easy days than it does the hard days.   Convincing athletes to run hard and fast is easy.  Endurance athletes are motivated.  Convincing them to slow down on the easy days seems counter-productive.   The theory of “faster easy days lead to faster race times” is as flawed as the “banking time in the early miles of a marathon” theory.  It doesn’t work that way. 

Why so important?  I need you rested, recovered and strong when the next key workout comes along.   Your next tempo run or pace run is vital to the progression towards our goal.  If you are tired and have dead legs because you went too hard the day before… we cannot get optimal performance out of the key workout.   Eventually, the effectiveness of all workouts, and races, gets watered down.    If we cannot successfully complete the key workouts we cannot reach peak performance.

How easy is easy?  Speed is relative.  For a marathoner… run 1:00+ slower than marathon race pace.  Like I said… easy.   For example:

A runner with a goal of running a marathon in 3:45:00 (goal pace of 8:36 per mile)...

should be running the easy days no faster than 9:00 per mile.  10:00 miles would not be too slow. 

If you are always sore (or hurt), your legs feel dead and you can’t hit your targets on your tempo runs… try easing off on your easy days so you have enough pop in your legs to complete your more intense workouts on pace.  You will be faster on the hard days which will lead to better overall performance.
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Run Smart. Train Hard. Race Fast. 

Listen to Coach Kevin each week as he co-hosts Pure Fit Radio. Listen online at www.PureFitRadio.com and subscribe for free at iTunes!  He also writes the "MEMPHIS FIT" blog for the Greater Memphis Chamber of Commerce.