Ryan

Race report: 2015 Icebreaker Indoor Marathon relay

This article was originally posted by Ryan at the original HillRunner.com Blogs.

First, I should point out that I’m the last team member to write about the race. Nikki, Josh and Jerry have already written on their perspectives. To be honest, the weekend got hectic for me and I haven’t read through all of those yet so I hope they were positive reviews. I did see enough, though, to say Nikki’s has the most entertaining visuals if that’s what you’re looking for. :)

Back in I believe October, Josh emailed me asking if I would be interested in getting a team together to run the Icebreaker relay. I don’t think it took a lot of arm twisting for him to convince me to give it a shot. I sent out some feelers and seemed to have enough interest. After letting the dust settle, we had 3 people (Josh, Jerry and myself) definitely interested and enough interest to convince me it wouldn’t be hard to find a fourth so I registered Team HillRunner.com for the relay with 3 members at the time.

It was more work to get that fourth than I thought but, after a couple starts and stops, we added Nikki, a great add to the team, perfectly fitting in with the rest of us both in personality and competitiveness.

Once the team was set, we discussed relay strategies some. This relay is at the Pettit Center. For those of you not familiar with the Milwaukee area, the Pettit Center is an indoor ice skating facility with an Olympic size long track speedskating oval. They have a 3 lane, 443 meter running track around the perimiter of the ice.

There are a few things to note about this setup:

– For obvious reasons, it’s pretty chilly. It’s been stated that the temperature in there is about 50 degrees. To me, it feels more like the 40s.

– It’s much better for running a marathon than spinning circles around your standard 200 meter indoor track. Plus the turns are more gentle than even a 400 meter outdoor track.

– The only rule as far as exchanges go for the relay is that the chip has to be on your ankle and has to cross over the chip mat the prescribed number of times. In other words, you can exchange as frequently or infrequently as you want. The catch is that you have to change the chip. It was on a velcro strap you would put around your ankle and the suggestion was that it wouldn’t take long if a third person switched the chip between the incoming runner and the outgoing runner.

I picked up Josh on my way in since his place is along the way. When we arrived at the Pettit, we found a parking space and headed inside. We found a place to put our bags, then I headed upstairs to pick up our team packet while Josh camped out watching for teammates. I saw Chris and Dana at packet pick-up and they had our team pegged as one of the favorites in the mixed division. I wasn’t so sure about that but, the competitive type I am, that got me a bit fired up. I went back down, found Josh, and after talking a bit we went to the other side of the track to see if we could find a better spot to camp out on. As we were trying to figure out where to go, Nikki appeared. We chatted for a while with Nikki and a friend of hers who was there to run on a different team. Her friend suggested we should find a spot on the rubber mat we were standing on so we wouldn’t end up on the cold concrete floor. Eventually, we decided to just drop our stuff where we were talking and claim that spot. Shortly after, Jerry arrived and our team was complete. Jerry brought a couple folding chairs, a very good idea, and set them up along the back wall where we had our things. Our team camp was now set and we relaxed some while watching the half marathon finish up.

After the half marathon completed, the track was open for relay runners to warm up. I did a bit of running with Nikki and it wasn’t hard to tell her competitiveness was every bit as strong as anyone else on the team. I had already figured out that, after the initial reservations and formalities present when meeting new people, she was a good fit personality wise with the rest of the team. Relaxed and fun loving, she’d be a good fit. After enough running to warm up, I stepped off and did some mobility drills to loosen up. Then it was time to get a bit of faster running on to stretch out the legs. Jerry was coming by so I jumped on the track with him and he was going a solid pace. Perfect to stretch out the legs. I ran with him a bit, then stepped off to make sure Nikki, or leadoff runner, had our chip. Then I went back to the track and did a lap at a pretty solid pace to really open up the legs and make sure I was ready to race. I did a couple strides well away from the starting area, then the race started.

Our virtually last minute plan was for everyone to run 12 legs of roughly 2 laps each. Nikki would lead off and take a little short of 2 laps, then Josh, Jerry, me. Then we’d repeat 2 laps for each runner until the last leg, when someone would be shorted a lap and I’d run 2 laps plus maybe 20 yards to the finish line. So Nikki took the opening leg and I could already see her competitiveness coming out. She was working it hard. As she came in, Jerry switched the chip from her to Josh seamlessly and Josh was off. He was also running aggressively and set up Jerry well. I was in charge of exchanging the chip between Josh and Jerry and, trying to rush too much, fumbled around for what seemed like forever before getting Jerry started. He was also running pretty aggressively so I knew what I had to do. No conservative start and building into it. I was going to be all in.

Nikki handled the exchange well and I was off. I went out aggressively for the first 100-200 meters, before reminding myself that this was the first of twelve 1/2+ mile repeats and settling in. There were a lot of people on the track I was passing but traffic didn’t seem to be too much of an issue. I cruised through my first pretty uneventful leg, then came into the exchange a little hot. I had to hit the brakes pretty hard in order to stop by Josh, who was handling the chip exchange.

For a while after that, things were pretty uneventful. We all settled into controlled but aggressive paces, exchanges went well. The only thing I noted was that my legs were tightening up between my runs. I settled into a routine of finish and head straight to our camp where I would roll out my legs with my Stick that I’m so glad now I brought. Then I’d come back and watch the exchange to Josh before stretching a bit, handling the exchange to Jerry before stretching a little more, then getting ready to run.

I wasn’t paying much attention to how fast I was running but I would occasionally check the finish line clock. Whenever I did, I was running about 1:31-1:32 per lap, a fair bit faster than I had planned but I felt like I was settling into a nice rhythm. I don’t know if I was always running those lap times or I was subconsciously pushing a little harder because I knew I was getting a split. Either way, I was moving well and so was the whole team. If I recall, at what I figured to be about the halfway point, I had a split that had us at about 2:45 pace. Very solid. I thought a 2:50 would be a very good day for us and we had some cushion on that.

Somewhere around the halfway point, we began paying more attention to our standings and the other teams. We were 12th overall and 2nd in the mixed division, with 1st on the same lap as us and 3rd a fair distance back. As I’m always thinking look ahead, not back, I said let’s stay as close as we can to that 1st place team. You never know what might happen in the second half. It was hard to pick out the team ahead of us, though, because it was a Marquette Running Club team and there were at least 3 different Marquette Running Club teams in the race. Jerry figured out it was team number 37 and we had our eye on them. They weren’t coming back to us but we were generally holding steady on them.

It wasn’t until late in the race that I got passed for the first time. I was running down the home straight with runners staggered through lanes 2 and 3 so I was in lane 1 (you were supposed to use lane 3 when not passing and only drop into the lower lanes to pass). Then someone blows by me on my right shoulder. I glanced at him and realized it was like my old college days. Matt Thull had just went by. For about 2 steps, I attempted to go with. Then I thought better of it and decided my goal was to just stay as close as I could. I thought I did a good job of that, only losing maybe 20-30 yards on him over the nearly 2 laps I was staring at his back.

Later in the race, I got passed by a member of the second place overall team. I immediately attached to him, thought about passing a couple times but didn’t, then finished my leg right on his shoulder. Those were the only two times I got passed all day so I’m going to call that a pretty successful day in that regard.

By my final 2 legs, I was telling myself throw all caution to the wind and just run my hardest. I don’t think that changed the pace I was running but it allowed me to maintain. In fact, in my last leg, I timed my first lap from finish line to finish line and it was again a 1:31. At that point, though, I knew we could go under 2:43. I crossed the finish line in the low 2:41:20s. Another 1:30 lap and we’re in under 2:43. What a great team run that would be. I got a little juiced when the announcer called out that HillRunner.com was on our last lap and tried to use that energy to run a little harder. I’m not sure I got going faster, though. I tried sprinting as hard as I could for the last 150, I know someone said nice kick, but again I don’t think I was actually going faster. I crossed the finish line in the 2:42:50s and Josh said he had my last two laps in 1:32, 1:31. So more of the same. No complaints, though. We all left it out on the track. I was amazed seeing my teammates coming in on their last legs how hard they were working.

Our final result was 12th overall, 2nd in the mixed division, with a 2:42:50 chip time. In my opinion, a great run and our team with an average age of 39 was only 3:14 behind the collegiate runners who won our division which is a very solid result.

I can’t thank Nikki, Josh and Jerry enough for running with me on Saturday. I’m very honored and proud to have had them representing HillRunner.com and it was a very fun experience.

Brain training

This article was originally posted by Ryan at the original HillRunner.com Blogs.

It’s seemed like a bit of a quiet week. Maybe I am just getting behind this week with things going on. Whatever the case, only one topic today but it’s one that I’m really fascinated in.

I’ve blogged before about the idea of training your brain to handle fatigue more effectively and how that might make you a better runner.

Well, here’s another one. This time, the participants were doing mentally demanding activities during their exercise.

The results were pretty amazing. Untrained participants who didn’t do the mental tasks while exercising improved in a time to exhaustion test by an impressive 42 percent. The participants who did do the mental tasks, though, blew that result out of the water. They improved by 126 percent. That’s an improvement exactly 3 times greater than the control group!

What does this tell us? Well, it appears the mental tasks being performed while training increase the stress our bodies are facing during these training sessions. Removing the stress on test day made the physical stress feel much easier.

Just be sure to note:

Marcora agrees, suggesting there are “certain situations where brain training in combination with physical training makes sense and certain situations where it does not.” More specifically, if you are going to do all-out intervals, it is probably best to focus solely on the intervals, perhaps with some music blasting in the background. But, if you are doing an easier or more moderate workout—anything up to 80 to 85 percent of maximum effort—that’s prime time to work your brain. “Applying a cognitive strain can produce an enhanced training effect without adding any additional physiological stress,” Marcora says.

So just save the mentally challenging tasks for your easy days. But now I won’t feel so bad when I’m out on an easy run and my mind shifts to doing math with numbers I see along the way.

Keep at it

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I’ve seen some notes from several runners in the past couple of weeks, expressing frustration as they push through this winter’s training. I know the feeling, I’ve been experiencing the challenges myself.

Winter training is tough. You’re probably facing both weather challenges and, at times, traction challenges with snow and ice. If you’re like me, you’re not racing as much if at all during the winter months so the motivation of an upcoming race isn’t driving you. Depending on your “running personality” you might feel that the base training you’re likely doing is dull and boring. Combined with the fact that you’re base training, not peaking for a race, you’re also running slower than you recall running this past fall when you were nearing your peak.

Understand that this is a tough period. Accept the challenges, then push through. Because the work you are doing now is the foundation for the faster running and race day successes that will come later. The strength and stamina you build now will determine the baseline for how much faster work you can do later and how much you can get out of it without your body breaking down.

Keep at it. You can do it!

What do you do to get yourself through the tough winter months? I’d love to hear some ideas in the comments. I’ll share some things I do in the comments later.

Sleep matters and compression gear: not so helpful?

This article was originally posted by Ryan at the original HillRunner.com Blogs.

Sleep matters

We all know sleep matters, right? While there is no absolutely right amount of sleep that I can tell you everyone should get, generally, more is better. We can all accept that, right?

Well, charts of injury rates based on sleep have been floating around. The latest is posted on the Runner’s World Sweat Science blog:

Compression gear: not so helpful?

There are two reasons we see quoted for wearing compression gear: performance improvement and increased recovery. The New York Times Well blog looks at a recent study that suggests neither of these benefits may be real.

“Based upon the results of this study, lower-leg compression sleeves are unlikely to improve endurance running performance,” Dr. Stickford said.

A possible explanation is the placebo effect or maybe this was an anomaly. If it’s the placebo effect, though, I’d argue as I have before why not embrace it? Whether you benefit from something because it has an actual physiological benefit or because you simply believe it will help you, what does that matter? If you benefit, you benefit.

That said, this does add to our body of knowledge on the topic of compression garments. It will be interesting to see what future studies may hold in this realm.

Pacing, hyponatremia risk

This article was originally posted by Ryan at the original HillRunner.com Blogs.

I took some time off during the holidays but I’m back with a couple links that I thought were real interesting. I hope you enjoyed the holidays and that you will find these topics interesting.

Pacing

Pacing is an interesting topic on many fronts. Here’s an interesting study on what happens when you throw pacing out the window during interval workouts and just go all out.

This study was done with cyclists so power output was measured. Not surprisingly, power output decreased not just within repeats but also across repeats. Power output wasn’t only lower at the end of the first repeat than at the beginning but overall power output was lower in the second repeat than the first and in the third than in the second.

In the control portion of the study, paced workouts were done at the average power output of the all out workouts. So the total work done was equal. However, here’s where things get interesting. Perceived exertion was significantly higher during the all out intervals than during the paced intervals. Even more interesting, oxygen consumption and time spent near VO2max were both lower in the paced workouts than in the all out workouts. Especially when a computer was controlling pacing, ensuring that the cyclists held the most even power output possible.

So what does this mean? To me, the first thing that came to mind as I was reading through this is that’s why I always stress not getting out too hard early in a race. When you start fast then fade, I definitely think there is a psychological aspect that drags on you and makes the later stages harder but there is clearly also a physiological aspect. You actually are working harder when you start too fast and fade than if you go out on pace and maintain or even start a little slow and accelerate.

I also think there’s a lesson for workout days. While we may sometimes want to tap into this effect, maybe with ladder-type workouts where you intentionally start faster, in most workouts I think we’re better off going out on or slightly slower than target pace and maintaining or even speeding up.

Hyponatremia risk

This is a topic that is fading somewhat but I still think it’s good to know more about the topic as it can potentially be a pretty serious risk.

So what do we know about hyponatremia? Well, we know it’s a fluid/electrolyte imbalance. Given that, some people think taking salt tablets to increase your electrolytes helps prevent hyponatremia.

Here’s a study that tested that theory.

We conclude that a low sodium intake in supplements has minimal responsibility for development of hyponatremia during continuous exercise up to 30 hours, whereas overhydration is the primary characteristic of those developing hyponatremia.

That seems like a pretty clear conclusion. Focus on proper hydration, not maximal hydration.

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