Second Wind Running

Valencia High School Coach

Coach Pat — Wed, 13 Feb 2008 01:49:48 +0000

Valencia (California) High School Track and Field Running Coach.

The Red Zone

Coach Pat — Tue, 25 Apr 2006 00:21:51 +0000

A popular question at this time of the year is, “How do I pace the LA Marathon in March to achieve my best performance without hitting the wall?”

My first response to that question is “How have you prepared for racing a marathon?” In other words, have you been in a 25-28 week preparation period and with the race being 1-12 weeks away, are you gearing up for 20-mile training session that will include at least four 20-milers separated by a week of a shorter training session for recovery? If you have followed an intelligent training program the answer is, it is not very complicated.

In my book, “Go the Distance”, I have a chapter on pacing for a number of races such as 5K, 10K and beyond. The marathon is of particular interest because it involves hitting the “Red Zone.” Please understand the human body is only made to run 13-15 miles. Runners can achieve that goal comfortably by just running 3-5 miles per day 3-4 days per week with one stretch out day to an eight mile run. However to get through the Red Zone (16-26 miles) a runner must reprogram their computer (brain) to accommodate running the longer distance. Experiencing the longer mileage, one day per week can accomplish this goal. The body is a wonderful machine and it can adapt to any stimulus. Just put your body through the experience on a repetitive basis and it will adapt.

If you want to run a 3-hour marathon you need to do the first 13-miles at 51% effort and the next 13 miles at a 49% effort. That is, 92 minutes for the first 21K and 88 minutes for the second 21K. In other words a negative split. I always caution my students to run easier the first half then make an assessment and build to the finish line. If you are slower at the half way mark (13-miles) the distance can be made up the last six miles. If you are out to fast, the more fuel you burn (glycogen) and the bigger chance you have of hitting the wall.

When that happens adjustments are out of your hands and you are going to be in trouble. They call it rigor mortis.

Training Note from The Coach: Fartlek Training

Coach Pat — Tue, 25 Apr 2006 00:14:36 +0000

In my book, “Go The Distance” I have devoted a chapter to the subject of Fartlek Training. Fartlek is not a bad word; it means speed play in the Swedish language. When I write of speed play, it is essentially a training session that comprises some tempo gear speed change and at the same time have fun with the session. It is similar but unlike interval training on the track. Interval on track is more disciplined and precise in it’s training goal. For example if you are training at one of my evening track training sessions, you know that if you are running 400 meter repeats — and return to the starting line for the next 400, no matter how you might feel (recovered or not) you have to go with your group. It is more demanding then fartlek and certainly more difficult from a coaching/supervision standpoint.

To best define fartlek, I will suggest how to run a particular fartlek training session. Let’s say that your Thursday training session calls for 45-60 minutes of fartlek. Here is how you would coordinate your session. I like to run around the outside of golf course near my home. If the distance is five and 1/2 miles around. A fartlek session takes me about an hour. Sometimes less. I start by jogging for the first 10-12 minutes and let my body warm up. Once I feel like I am loose, I pick out an object (tree, fire hydrant, lamp post, telephone pole or stop light, etc). I lift my speed from a jog into something just faster than my marathon Saturday morning pace for an estimated 100-120 yards. It is easy just to pick out an object that far ahead and just run to it. When I reach the object I slow back to a jog for 100-150 yards and pick out another object and repeat the process. Once I am 25-30 minutes into my run I have the option of running and lifting the same distance and increase my pace to 5k or 10 race pace or I can extend the distance for the change of pace. When I am a mile from the end of my training run or know I have about 10-12 minutes before I complete my time segment - I slow to a jog until I reach my destination.

Some training groups on Saturday mornings run a form of fartlek. For example: Group #11 will run for seven minutes then walk for three minutes. Group #15 will run for 45 seconds and walk for three minutes. This is a form of fartlek; except that when the big hand of the watch hits a number you have to start running regardless how you feel. Fartlek let’s you dictate your own recovery time and pace. You are free to run how you feel and running as fast or slow as you want - no restrictions. Well, maybe one — Always finish your training session knowing you could have done a little more.

Understand your heart is a muscle. It has to be increased and recovered much like you are training any other muscle in your body for strength. Fartlek is one way to get the job done. WALKERS can use the fartlek system. I define three types of walk training speeds. #1 Power Walk, #2 Marching Pace Walk and #3 Relax Recovery Walk. A walker can shift through these three gears and accomplish the same effect as the runners doing fartlek.

Preparing to Go The Distance

Coach Pat — Sun, 23 Apr 2006 09:32:56 +0000

I��m often asked the question, Why does a runner have to train for 5-6 months to run a marathon? The answer is simply, ��To get through the Red Zone.�� In football talk it��s the last 20 yards. In marathon racing it is the last 8 �� 10 miles. To explain, I��ll have to start at race day and work back.

First of all, a marathon runner must taper properly, which begins three weeks prior to race day. Secondly, to successfully complete a marathon you need to do a number of 18- to 20-mile repeats. Since these cannot be done on back-to-back weekends, you need a week��s separation between each. My L.A. Roadrunners do at least four, so that takes an additional 8-10 weeks putting us three months out from race day. Finally, you must develop the appropriate stamina and strength �� both mentally and physically �� to finish a 20-mile training session. That takes at least 90 days. Therefore, you are looking at a minimum of five months of preparation.

Now we can go back to the beginning. I break down the training cycle for a marathon into a 90-day cycle and a 60-day cycle. The first 90 days is foundation development to prepare you to run your first 20 miler. You cannot get to the 20 miler until you have run the 1-19 mile distances. Start out running for a distance �� let��s say 30 minutes. Then add 10 minutes per week until you can train 60-70 minutes comfortably. Next, move into mileage, starting with the 6-7 miles for your weekend L.S.D. run. Sorry folks, L.S.D. doesn��t mean a mind-altering drug �� it��s long slow distance (running). Then simply add one mile per week until you reach 18 miles. Now you��re ready for your first 20 miler and the beginning of the 60-day strength development stage, which includes the taper period.

Why are 20 milers so important? The human body was built to run only 12-15 miles. If you run just 3-5 miles several times per week in preparation for a marathon you could comfortably run 10, 12, or even 15 miles. However, if you take one more step you��ll hit the wall �� socks you like a hammer over the head. By not running the required 20-mile sessions you did not reprogram your body��s computer, the brain. The safety mechanism built into your body to keep you safe will send out a warning and keep you from not over extending �� just like the coolant-warning light in your car. The light means stop and check the engine before damage occurs. Likewise, your mind says stop before damage is done to your body. By completing the required number of L.S.D. training sessions you teach your body to perform at longer distances and the computer in your brain adjusts so you don��t hit the wall. Basically, L.S.D. reprograms the brain.

A 20-mile training session takes a lot out of your system. For that reason, 20 milers should only be done every other week. In between, run 8-10 miles. Your last 20-mile run should be no later than three weeks prior to race day. Why? It takes 12-14 days for a training session to affect your performance. As a result, you should not push long mileage during this period �� It will be of no benefit and you risk not recovering by race day.

On the Run

Guest Coach — Sun, 23 Apr 2006 06:23:30 +0000

To prevent injury, be proactive in your training - I regularly receive questions pertaining to recovery from injury. To keep injuries to a minimum - and to expedite return from injury - the essential ingredients that all runners must accommodate in training are “Balance & Patience.” Some common missteps, which will either undermine a training schedule or bring training to an end altogether, include:

Beginning too quickly; often due to poor sense of pace.
Increasing energy demands (intensity or tempo, typically) too aggressively for the runner’s current fitness level.
Racing too aggressively; again, fitness level is inadequate for the attempted pace.

Whether training for a one-mile race, 5K, or a marathon, all conditioning must begin with aerobic training (slow, easy running). This represents the bulk of a runner’s base, and it is the least demanding in intensity. It provides an essential foundation in advance of more demanding anaerobic training (increased speed over a prescribed distance). Often runners become impatient and go from long slow distance into hill training, fartlek or tempo running, and racing prematurely. The usual result? Injury.

For my students, training consists of two 90-day cycles. The first cycle is dedicated to aerobic training; easy, foundation-building running. The subsequent 90-day cycle introduces anaerobic training. Anaerobic conditioning includes track intervals, hills, fartlek, tempo training, and racing.

By “racing”, I refer to incremental increases in intensity, from “practice race” (”feeling out” the process of racing) to “intermediate race” to the “all-out, leave-it-on-the-track” race effort. In my LA Roadrunner/LA Marathon training program, we initially run a 5k, upgrade to a 10k, extend it to a 10-miler, experience a half-marathon, and then culminate the pre-marathon race schedule with a 30k four to five weeks prior to the LA Marathon itself. I consider the 30K a “dress rehearsal” for the big event. Thus, my runners mature under race-day pressure, while the program also allows individuals to explore their own capabilities for a peak race performance.

Here is an example of an aerobic week vs. anaerobic week of training:: Sunday: Aerobic — 45 minutes easy run / Anaerobic — 45 minutes easy run; Monday: Aerobic — Day Off / Anaerobic — Day Off; Tuesday: Aerobic — 60 minutes easy run / Anaerobic — Interval on Track; Wednesday: Aerobic — 45-60 minutes easy run / Anaerobic — 45 minutes easy run; Thursday: Aerobic — 60 minutes easy run / Anaerobic — 60 minutes hills, fartlek or tempo run; Friday: Aerobic — Day Off / Anaerobic — Day Off; Saturday: Aerobic — 8-12 mile run / Anaerobic — 8-12 mile run

Get More Out of Your Marathon

Motivator — Sun, 23 Apr 2006 02:57:06 +0000

Your favorite Marathon is only days away and thousands of runners are waiting with anticipation for the start. There is no time for second-guessing about how you have trained and prepared for the race. Since there are no short cuts to success, you need to accept that you did the best training you could. However, just because your training has slowed/stopped, your preparations shouldn��t. If you��re a seasoned marathoner or if you��ve only been in training for weeks instead of months, please read on. The information provided here will help you stay focused through these last few days and ultimately help you cross the finish line.

One week before the race, your three-week taper is complete. Hopefully you have decreased mileage, taken some rest days, added protein to your diet early in the week and important carbohydrates in the final few days prior to race day to supply the long-term and short-term fuel your body needs to run approximately 49,000 steps.

Two days prior to the race, you should not run at all. If you must, take a light jog the day before to calm the nerves and loosen up but take Thursday and Friday off. On one of these days, drive your route to the course. Know in advance where you are going to park, how long it will take you to get there (including time for unexpected delays) and the streets that will be closed that day.

When visiting the registration pick up location, allow time to see everything, but don��t forget that your legs need rest. With this in mind, try to visit on either three days or two days prior to race day. Make the day before a day of rest. Rent movies, read a book or simply soak-up the ��calm before the storm��. Any energy (glycogen) you burn on Saturday is energy that won��t be available on race day.

Two nights before the race is the most important to your sleep cycle. Typically, the night before the event, you will feel restless, making it very difficult to sleep soundly. Knowing this in advance should help remedy any concerns you may have while tossing and turning in bed Saturday night. Don��t fight the sleeplessness: open a book and read, listen to soothing music, or watch some boring television show. Ultimately, your body and mind will synchronize and you will get the rest you need.

Eating a high carbohydrate dinner the night before the race is both tradition and beneficial. It��s an opportunity to ��top-off�� the energy tanks. Most races start around 7:00 AM. Eat a full dinner (who doesn��t love pasta) at your usual time the night before. Between 6:00 and 7:00 p.m. is ideal.

On Saturday night, set everything out that you will need to make your race successful. This includes putting your number on the front of your racing jersey. Pack your marathon bag, which should include everything you need before, during and after the race. Set your alarm so that you have time for a short warm shower and a proper pre-race meal at least 90-minutes to two hours before the race. You already know what foods work well for you on long training days. I always like something light that provides energy early in the race but not so light that my stomach begins growling at the starting line. I recommend instant oatmeal or cream of wheat. Maybe some toast with a little jam. Tea is better than coffee and do not forget to drink at least an eight-ounce glass of water before your race start. Do not drink your energy drink until you are on the line. Your drink should begin to work around the 2-mile mark and you will not lose it in the restroom before the start.

Check the weather report and be ready for any condition. Most runners over-dress for the race and remember: cold at start-time does not necessarily mean it will stay cold throughout the race. Wear your throw away clothes but don��t pin your race number on your throw away shirt.

During the beginning portion of the race, run conservatively. For example, the L.A. Marathon course is more runner friendly the first 13.1 miles while the second half is slightly more challenging. In this case I recommend starting slow. You can increase speed and power during the last four miles. If you hit the wall, your overall time will be much slower. It��s better to make up time in the latter miles than to start fast and have rigor mortis set in at mile nineteen.

Run as close to the center of the road as possible. Running near the curb line, where the road is most slanted, can cause fatigue and blisters early in the race. Also, it��s vital that you not pass any water stops. Just take a mouth-full each stop. If you wait until you feel thirsty, it will be too late to maintain proper hydration.

Keep your stride very short, under the center of gravity and make running form adjustments on both hills and down grades. Take shorter strides, with a slight forward lean and slightly higher arm-swing on the uphill; slightly ��opened�� stride with a small forward lean and working with gravity on the downhill.

I hope these tips, in addition to your preparations for a great race, will help you achieve your personal best. Go The Distance!

First Annual Coach Pat Connelly St. Patrick’s Day 5k-10k a Huge Success

Coach Pat — Tue, 18 Apr 2006 05:11:43 +0000

I have had a wonderful coaching career over the last 40 years and at every turn new experiences just make it better for me to enjoy my life and coaching contributions. This year my enjoyment was complimented on Sunday, March 12th in Torrance, California.

My good friend Mike Ward, owner of two Village Runner shoe shops in Redondo Beach and Manhattan Beach asked if he could rename his Village Runner St. Patrick’s Day Race after me. Obviously my answer was yes and a grateful thank you for the honor.

It turned out to be a wonderful morning with my family participating, especially my 3 year old grandson in the Leprechaun Dash. Over 2500 runners, including many of my L.A. Roadrunner Pace Leaders and coaches raced the 5K-10K. To add to the event my good friend Director of Training and Coaching for Devine Racing, Rod Dixon came and participated.

Rod was an Olympian in 72 (Bronze medal 1500 meters), 76 (4th 5,000 Meters, less then a second behind winner, Lassi Verin. Stepping up to the marathon distance, he won the New York Marathon in 1983, finishing in 2:08:59. Adding to his credentials he ran the 1/2 Marathon setting a new world record, finishing in 63:04. Can you imagine he ran a 3:51 mile and a 2:08 marathon? Talk about versatility. I stand next to Rod in awe; my athletic claim to fame was a 1956 high school mile record at Birmingham High School, running 4:37.

Next year the race will be two weeks after the L.A. Marathon and will be a cool down race and reunion for the L.A. Roadrunners. Put this date on your calendar: Sunday, March 18, 2007, 2nd Annual Coach Pat Connelly St. Patrick’s Day 5K-10K.

Coach Pat Connelly Motivates Leukemia Team in Training Runners

Coach Pat — Tue, 18 Apr 2006 04:49:11 +0000

I like nothing better then to provide motivation leadership prior to any athletic contest whether I am speaking to one runner or 1,000. It becomes very special when the audience is a composite of hundreds of runners that are not just running for their own enjoyment and success, but have given of their time and effort for other people less fortunate then themselves.

Leukemia TNT participants are a wonderful reflection of the cross section of America that brings out the best in what our country has to offer.

Crossing a marathon finish line knowing you took the 49,000 steps necessary to cover the distance of 26.2 miles, having a ribbon placed around your neck and feeling the weight of a gold medal press down against your chest is one thing, to do this knowing you have run your miles while raising much needed money for a charity magnifies the experience ten fold. What a wonderful achievement! Just think of the self esteem of each runner who can now go forward in life knowing they sacrificed their time, training, pain and worked diligently achieving miles as well as dollars for someone that could relearn to live a full life while you ran.

My traditional “Fire It Up” chant was very high spirited and special for me because two of the dedicated TNT coaches were former running students of mine form the L.A. Roadrunners, Greg Minter and Marty Greenberg.

Training in the Heat

Coach Pat — Tue, 21 Mar 2006 01:49:05 +0000

In Southern California, the month of May means several changes for the Master Runner. The end of spring is near, summer vacation plans on are the calendar and changes must be made to adjustments in daily training. This brings Master Runners to the subject of “Running in the Heat”.

Here we go again, the Master Runner does not have the abilities to make chemistry changes in the body as the runner did in earlier years. This is of particular importance when designing a training schedule when the temperature starts to climb to uncomfortable levels. It simply means that the training session is moved to a time of day that provides cooler temperatures or changes are made in a particular session to compensate for the heat.

Master Runners training in the heat poses a substantial risk, even to the healthiest of the Master Runners. The vital ingredient in the prevention of heat injury during prolonged excise is water. For the Master Runner, water is a truly vital resource. It is the precious fluid required to keep organs and muscles running at an efficient and healthy level. Some of the important areas to remember when preparing proper hydration for training and racing are:

Water regulates body temperature, carries nutrients and oxygen to cells, removes wastes and protects organs and tissues. While the human body can live for weeks without food, it can only survive a few days without water. A runner can run a distance training session without food; it cannot adequately perform without water.
Water should be consumed just before a training session or just during a training session. Water should be consumed regularly throughout the day. I recommend to my Los Angeles Roadrunners and Saucony Running Camp Students to consume water regularly throughout the day. Medical experts recommend drinking at least 8 ounces of water approximately 8-10 times per day.
A runner will lose 2 1/2 to 3 quarts of water per day through normal elimination, sweating and breathing. If it is a training day a runner will lose another quart and a half. If you are running in a humid climate it might be another quart.
A male runner’s body is 60-65% water. A female runner’s body is 50-60% water. The human brain is about 75% water. Can you imagine what happens to a Master Runner in a marathon race when the brain is dehydrated at 18-20 miles? “The Wall”.

Not only is water the simple remedy for a multitude of runner health problems. Water will aid in the digestion and ease muscle soreness after a race or training session.

All runners are looking for ways to lose extra pounds and be leaner for the big race. Proper water intake is important to weight loss. Water helps to metabolize fat and combats water retention. Because ironically, when you don’t drink water, your body’s survival instincts take over and it retains every drop it can. Water helps Master Runner’s perform races and training more efficiently. Water lubricates the joints, helps maintain proper muscle tone, cools the body and replaces fluids lost during perspiration.

There are several stages of heat danger, each more serious to the Master Runner than the previous:

Heat Cramps. Heat cramps come from excessive sodium loss.
Heat Exhaustion: Heat exhaustion comes from excessive sweating and fluid loss, which lead to dehydration. Heat exhaustion is characterized by:
- Confusion
- Mild elevation of temperature (up to 103*)
- Cool and sweaty skin
- Heatstroke

The most serious level of heat damage, during which the bodies core temperature, can soar to 106*. Heatstroke can lead to brain damage or death. As I have mentioned before, “Dangerous changes can take place in the body when a runner refuses to take water.”

Tips for Master Runner’s to avoid heat problems: When outside temperatures are higher than skin temperatures, body fluids evaporate.

A runner has to keep adding water to his/her system. In addition, take the following precautions whenever you can:

Wear a cap
Keep your head cool. Pour a cup of water on your head at water stops along the racecourse or water that you carry on your body.
Keep your body damp
Consume water before, during, and after training run or race.
Drink electrolyte drinks if they are available.
Never run alone in the heat. Especially if you are away from busy roads or in sight of other pedestrians.
Do not try to push yourself beyond your limits in hot weather. Drive to a cooler climate (ocean) or train in the early morning or evening hours. If the weather is warmer than predicted, change from a planed interval, fartlek or hills session to an easy run.

Enjoy the summer of training and racing, and be aware of what the heat can do to your training program and health. My next article will be on; Master Runner’s dealing with, “Running In The Smog”.

My 48th Marathon

Coach Pat — Fri, 10 Feb 2006 18:47:31 +0000

I��ve run many marathons over the years, 48 to be exact, as well as coached thousands of runners across the finish line, but this year��s Rock ��N�� Roll Marathon in San Diego was a run I��ll never forget. This year I crossed the finish line flanked by both of my daughters, Kerry and Chris. Kerry, 32, is a marathon veteran and has always shared my love of running. Chris, 36, is a newcomer and we spent six months training together for what would be her first marathon.

Chris has never considered herself to be an athlete of any sort and for her the marathon course seemed a task to drive much less travel by foot. She attempted to participate in the L.A. Marathon several years ago with her husband, but she did not complete the training. However, this year the timing was right for the San Diego ��RNR�� Marathon on June 5th. Chris wanted to lose some weight and get of of town with her husband and son for a short vacation. I had a great idea, ��Let��s go to San Diego for three or four days and while we are there we can run the San Diego ��RNR�� Marathon.�� She must have thought, ��Same old Dad…everything is tied into a running event.�� After trying to get her running for years this time Chris said, ��Hey, why not?��. She could do something to lose weight, get away with the family and be the last in the family to cross the finish line.

Chris outfitted herself in the proper running attire and I drew up a five-month training program that would require Chris and me to run 3-minutes and walk 3-minutes for the 26.2 mile distance. Our target finish time was a pedestrian six hours and thirty minutes.

Chris worked diligently and followed her schedule with her usual discipline and spirit to succeed. Wind, rain and heat did not stop her from her training regimen. She and I started out in January by walking for 20 minutes, then 30 minutes. By the second week she was jogging 30-seconds and walking two minutes and 30 seconds. As the months went on we increased the length of our training sessions as well as built up to a 3-minute jog/3-minute walk. We also completed a number of timed distance runs of four hours and more. Every week Chris shared her doubt that she could go further or faster but I knew she could and she did.

Race day game and it was a marvelous cool cloudy morning. Chris, thinner after losing 30 pounds during training, and I were joined on the starting line by Kerry��s boyfriend, Michael. Kerry, injured in training, would be joining us at the 13-mile mark and assist her big sister across the finish line. The gun sounded and off we went, clockwise around Balboa Park and down into the city of San Diego. We ran past the new baseball stadium, U.S. Navy Ship — USS Midway, up Broadway through the Gaslamp District and back uphill into Balboa Park. And what an incline, over 3-miles.

Michael had run on ahead and Chris and I stayed right on the 3/3 — run/jog pace. To conserve energy for the long haul we changed the pace to 2-minutes run and 3-minutes walk when going uphill.

At the 12-mile mark we were greeted by our personal cheering section of family members. Not a dry eye in the group. Kerry joined us to complete the distance. Everything was going as planned until the 16-mile mark when Chris had her first doubts about being able to go the distance. After a few tears and a pep talk from her sister, Chris got her second wind and was back on pace as we entered Mission Bay where our family spent many summers when the girls were young. It hit me then how different this race was from all the rest. Running past the beach where my daughters played as girls made me so proud of who they are today and that they wanted to run this race with their old Dad. At 20-miles, Chris could see the light at the end of the tunnel and she turned to me and said, ��Now I know I am going to finish this race��. The last 10k was a little slower with more walking than planned, but the goal was to finish and before Chris knew it, she was entering the USMC Recruit Depot, half a mile from her race medal.

Finishing 50-minutes behind Michael, Chris, Kerry and I ran past our cheering family and crossed the line in six hours and forty-five minutes. Never before have I felt so proud of being a coach, a runner or a father as I did crossing that line with my daughters. Smiles and tears greeted the latest and last member of the Connelly family to complete a marathon. Did I say last? Just the other day, Chris��s three year old son, Brady Patrick Adams, ran around a 400-meter track without stopping. After his lap, not even breathing hard and looking energized, he looked at his Mommy and Papa (that��s me) and said smiling, ��Mommy, can I do it again?��