How to Run Faster by Running Slower
I can hear it now….”Know wonder they call you a Goof…you are crazy.”, “So, if I run slower I will get faster? You are out of your mind.” It was not to long ago I used to think the same thing, but as with everything I post, there are reasons and science to back it up.
Let’s face it, logic would dictate that pushing the pace of your easy days, as close to race pace as possible, would help you get fit faster and help you speed up, right? A lot of coaches, including myself, will tell you to run slow on your easy days, and easy days should be making up anywhere from 50-75% of your weekly mileage.
I have clients continuously asking me, “why are my easy days so slow?” The latest is my famous sit downs with my runners telling them to slow down after examining their data and finding them running tempo speeds during an easy day.
The answer to the question is what Arthur Lydiard and most other coaches would call the aerobic system. The aerobic system, or aerobic development, is the one of the most important fundamentals into unlocking your true potential.
Let us first check the stats on the energy contribution the aerobic system provides for races. As you can in the chart below, even the shorter events like the mile, over 80% of the energy required to run the race is produced via the aerobic system.
Aerobic System? What is it?
Aerobic training is the scientific fact that to move your body at higher intensities, the body needs to break down sugar and convert it to glycogen so it can be used as energy.
The aerobic system plus oxygen starts a chemical reaction known as Aerobic Glycolysis which continuously powers continuous endurance activities. In the aerobic system energy ATP is produced through Pyruvic Acid and Lipid/Protein fragments entering the Kreb Cycle and the Electron Transport Cycle.
Uh…what?
During aerobic respiration (yeah, that’s breathing) the body uses all the oxygen it needs to power the muscles. When you are running in your “aerobic zones” (easy runs), your muscles have enough oxygen to produce all the energy they need to perform.
See? Improving your capacity to transport and efficiently use all the available oxygen to produce energy will enable you to race faster since this makes up 85-99% of the energy needed to race.
Since running easy is aerobic development, what better way is there to train the aerobic system? There is none.
What goes on in the body during aerobic development?
Capillary development – capillaries are the smallest of the body’s blood vessels and they help deliver oxygen and nutrients to the muscle tissues while exporting waste products out. The larger the number of capillaries you have surrounding each muscle fiber, the faster you can transport oxygen and carbohydrates to your muscles.
Aerobic training (easy running) increases the number of capillaries per muscle fiber, thus improving how efficiently you can deliver oxygen and fuel to your working muscles and how quickly they can clear waste products.
Myoglobin Increase
Myoglobin is a protein in the muscles that binds the oxygen that enters the muscle fiber. When oxygen becomes limited during intense exercise, myoglobin releases oxygen to the mitochondria to produce more energy.
The more myoglobin you have in the fibers of your muscles, the more oxygen is transported under aerobic stress. Like, uh, during a race. Aerobic training increases the amount of myoglobin you have in your muscle fibers.
Mitochondria creation
Mitochondria are microscopic organelle found in your muscles cells that contribute to the production of ATP (energy). In the presence of oxygen, mitochondria breakdown carbohydrate, fat, and protein into usable energy.
Therefore, the more mitochondria you have, and the greater their density, the more energy you can generate during exercise, which will enable you to run faster and longer.
Aerobic training increases both the number and the size of the mitochondria in your muscle fibers.
Suffice it to say that aerobic development is the single most important factor to long-term development.
Of course, track workouts, VO2 max sessions, tempo runs and cross training will increase your fitness and are still incredibly important to racing faster. However, nothing will help improve continuously like developing the aerobic system.
Aerobic development is dependent upon running in your aerobic zones (for my runners Zones 1-3). This is why running faster on your easy days develop the aerobic system. Once you step out of those aerobic zones, on easy runs you diminish development of your aerobic system, but you also increase the chance for injury. Nope, two negatives do not make a positive in running.
This is one of the single biggest mistakes runners of all experiences make in their training.
As a coach and trainer I have always distinguished myself because I am always able to give my clients and readers the “why”. (Sometimes my clients end up telling me to just shut my mouth. when I am training with them because I am continuously telling them why they are doing each movement of an exercise or workout. I guess it may not be an advantage all the time. Go figure.)
Optimal Aerobic Development
Scientific research has been able to identify how the aerobic system adapts and responds to certain training paces. Physiologically we know:
- Capillary development appears to peak at between 60 and 75 percent of 5k pace.
- Maximum stimulation of myoglobin in Type I muscle fiber (Endurance Muscles) occurs at about 63-77 percent of VO2max. 63-77 percent of VO2max is about 55-75 percent of 5k pace.
- Two researchers, Holloszy (1967) and Dudley (1982) published some of the defining research on optimal distance and pace for mitochondrial development. In short, Holloszy found that maximum mitochondrial development when running at 50-75 percent of V02 max. Likewise, Dudley found that the best strategy for slow-twitch, mitochondria enhancement was running for 90 minutes per outing at 70 to 75 per cent V02 max.
It is pretty clear now right? Your optimal easy run pace for aerobic development is between 55 and 75 percent of your 5k pace, with the average pace being about 65 percent.
It’s also evident that running faster than 75% of your 5k pace on your long run has very little additional physiological benefit.
In fact, the research indicates that it would be just as advantageous to run slower as it would be to run faster. Running around half of your 5k pace is pretty easy right? Wouldn’t you know it, the evidence is clear that it still provides near optimal aerobic development.
Feel free to let me hear your feedback. I welcome any other case studies, personal experiences and other research as I am always learning. I provide you with the best content I can, but I have an open-mind and know that there may be other research out there that may negate information I post.
Carpe Vitam!
~IronGoof
The Ultimate Guide to Compression
It has been a while, and I have a ton of ideas that I am anxiously awaiting to share with you. Unfortunately, time has been getting away from me. Between training myself, a full-time job and being at capacity with 15 individual clients I am struggling for time to post. I promise I will figure out a way to make time. I am so lucky to have such great people to bounce ideas off of, that sometimes, by not posting, I feel like I am letting all of you down, so I promise to post more even if the posts end up being a lot shorter than usual. (Which the length is probably not your favorite part of it anyway. I know I ramble.)
Before I get into the nitty-gritty of my personal opinion of compression, a disclaimer.
I am not a medical professional. The opinions that are shared on this post come from research, my own experiences and the experiences of athletes I have personally witnessed and information I have researched. Every athlete/person has a different body and some products and/or methodologies may be advantageous for some and may even be dangerous for others. This post deals with my beliefs and my research. (Was that clear?)
Lately, most of the questions from other athletes, including clients of mine, have asked about compression. This usually centers around calf sleeves, but does include some of the other compression apparel as well. My answer is usually, for recovery and for temporary use they are great, but not for training. Why? Great question.
I am going to use calf sleeves as my example.
While running, biking, swimming or any major activity using the legs, the muscles are constantly in motion. That motion is what naturally makes the muscles stronger. The muscle moves and is loaded with either more repetitions, or with weight. The full range of motion of each muscle is imperative to the strengthening of the muscle. Compression holds that muscle in place and limits the movement therefore limiting the range of motion. While compressed the muscle cannot fully develop while training. Let’s take a look at the anatomy of the lower leg in the running position.
As you can see the gastrocnemius muscle and Achilles tendon, when the knee is flexed, both constrict and then elongate when the knee straightens. Here is the epitome of the range of motion naturally occurring when running. The more flexion and constriction that take place the more they are stretched causing the breakdown of the fibers. After the recovery period the fibers wrap tighter and in more abundance aiding in a strength and endurance. Now imagine that gastrocnemius muscle remaining constricted due to a calf sleeve. It seems to me that this would dictate that it would not have full range of motion also causing the Achilles tendon to remain stretched without the full ability to absorb the impact. This could unintentionally damage the Achilles tendon, the gastronemius muscle and the soleus muscle. If not damage, it will limit the ability to be strengthened. This is why I personally do not recommend calf sleeves during training workouts.
Recovery
I do however do not mind wearing compression while in recovery to include immediately following the cool down of a workout. I mentioned the healing of the fibers earlier. In order for the fibers to heal and become stronger after the breakdown, blood must be pumped through the muscle and with it water for hydration. Compression does help to isolate that area helping to keep the majority of the blood and water being pumped through the body to the point of the compression. With the legs either elevated or even walking around and at that point limiting the movement, it would allow for the blood to pool in that area helping to re-hydrate the muscle thereby helping to heal faster. In turn, an occasional training run or race, with compression at the tail end of an injury, might also benefit, but in a very limited quantity, and duration.
Carpe Vitam!
–IronGoof
Improve Your Healing with DIY Sports Massage
Easy Exercises to Keep You Active
Of course, you know you should eat right and exercise. Most everyone understands the importance of fitness for health. Why is it so hard to stay motivated then? Consider the things that inspire you toward fitness. You may enjoy a particular healthy recipe or be a fan of a certain professional athlete. You might have a goal of running a race or participating in a certain sporting event.
The primary benefit of sports massage is to improve blood to the muscles. Sports massage is a highly effective healing technique also moves oxygen and nutrients to muscles. After you exercise, lactic acid builds up in the muscles. Sports massage can eliminate lactic acid buildup. You can decrease your recovery time by simply eliminating lactic acid buildup and improving the flow of lymphatic fluids. This process promotes the healing process (http://www.howtobefit.com/massage-for-runners.htm).
Consider these tips and methods of sports massage from the Pro academy of New York golf course, Shenandoah:
Frozen Water Bottle – Most athletes are familiar with the concept of rest, ice, compression and 
elevation (RICE). A frozen water bottle is an affordable way to ice the muscles and massage them at the same time. The ice will reduce the swelling and soothe your extremities as you roll your muscle with the water bottle. Consider this low-cost at-home massage remedy after your workout.
Tennis Ball – If you don’t need the ice, try a tennis ball to massage your muscles. Tennis balls can also be used on the back and legs also. This method is effective for working out the knots in the foot. You can roll the feet over the tennis ball from toe to heel for the most effective results.
Soup Cans – Soup cans are also used to massage the feet and legs. Consider rolling your feet over cans or rolling the cans over your legs to relieve tension and pain. As the pain dissipates from the area of the body
where the soup cans are applied, recovery will begin. This will prepare you for your next workout session.
PVC Pipe – this is an inexpensive alternative to foam rollers. 10″ pipe is best and it is easy obtained from your local Home Depot or Loews. If a little cushion is needed the pipe can be wrapped in several layers of contact paper and secured with duct tape. You can then use it to massage your calves, hamstrings and even you lower and upper back just by rolling on it. It will easily break up the toxins that are located within the muscle and allow them to pass through the membrane and out through the endocrine system.
Training is Better With Sports Massage
There is nothing better than a nice sports massage to start the healing process. Most athletes have made the massage a part of marathon training. Certainly, the benefits of these massages have been proven. Consider sports massage for less painful and more effective training. A healthy life is easy with simple changes. Take baby steps. Remember that moderation is key in all things. Indulge from time to time, but treat the body as the precious temple that it is. When setting your health goal start small. Choose a goal
that is attainable and reasonable.
(This was written by Michelle Pino with some added content by the IronGoof specifically for IronGoof.Com)
The Importance of Nutrition In Fitness
~This is a guest post by a friend of mine, Dr. Karen Danish, LAP ~Enjoy!~
It’s difficult to talk about nutrition without fitness, and fitness without nutrition. They go hand-in-hand, and help balance each other out, creating a healthy body and mind. Proper nutrition fuels the muscles to help us power through not only tough workouts but our day-to-day activities. Nutrition, by definition, is a process the body uses to digest food and use it for energy, growth and development. Fitness describes our body’s ability to process energy in the most efficient way possible. It covers a wide range of topics including endurance, body composition, strength and flexibility. Without proper nutrition, our bodies have the inability to work on fitness levels. See? You just can’t talk about one without the other. Here, we’ll talk a little bit more about how nutrition helps your fitness, how a lack of nutrition hurts it, and why exercise alone isn’t enough.
Have you ever heard, “You are what you eat?” It’s true, especially when discussing nutrition and fitness. And it’s pretty simple. Eating bad food makes you feel bad, and eating lots of good food makes you feel really good. Foods that are packed with vitamins, nutrients and are more natural are better for you and your body. Higher calorie, processed foods take a toll on your body and daily routine. Foods higher in nutrients give you energy, keep you focused on work or chores, and a healthy diet can promote good health habits in all areas of your life. When you eat right, your body works more efficiently, giving you the energy to exercise and keep up your fitness routine.
You know that good foods make you feel and look good, so why do bad foods hurt your fitness? Things on the outside might look ok with a poor diet, but on the inside, blood sugar levels are adversely affected, cholesterol levels can skyrocket, major damage can be done to the heart, and your digestive tract will not work as efficiently. Your motivation to keep up a healthy exercise routine will take a hit as well. You won’t have enough energy to make it a priority. It’s just a fact: you cannot out-exercise a bad diet.
Many people think that even if we don’t maintain a perfect – or even great – diet, we can hit the gym and still maintain a healthy body. This is not only wrong, but dangerous. If you load up on unhealthy, sugar-laden foods then head to the gym for an intense workout, it spells trouble. Eating foods that are packed with nutrients are better for powering a workout and helping you sustain your fitness level. The wrong kind of fuel will cause an inevitable breakdown at some point. Your body needs and deserves the right kind of energy, which is important to an active lifestyle.
It’s simple: nutrition and fitness go together. Always. Your body needs a healthy diet in order for it to what you want it to do efficiently. Consult a doctor or dietitian with specific questions about what you should be taking in to support your fitness routine.
This post was written for IronGoof, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, St. Petersburg Weight Loss Clinic.
Don’t Swim in Open Water
Unfortunately, the triathlon season started on a tragic note this past weekend at the Escape from Alcatraz Triathlon. Not long after diving into the frigid 50-degree waters of the San Francisco Bay, 46-year-old Ross Ehlinger, from Austin, Texas, suffered a fatal heart attack despite the heroic attempts made by the San Francisco EMS.
Unfortunately, Ehilnger was not the first to die of heart problems in the open water swim portion of the 
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.
triathlon. Deaths have been on the increase in triathlons and the vast majority of them occurring during the open water swim leg. This post is not intended to scare into never swimming in open water or ever competing in triathlons, but provide information about the precautions to prevent these types of accidents from occurring.1. Check yourself: If there is knowledge of health and/or heart problems or genetic predisposition to cardiac irregularities, get cleared by a physician before starting a training program and then again before racing. An EKG(Electrocardiogram) will depict any irregularities that may be cause for concern.
2. Warm up: Enter the water before the start to acclimate to the water temperature. If it is not an option, do jumping jacks, push-ups or jump squats to get the blood pumping.
3. Prior Wetsuit Swimming: If this is the initial open swim in a wetsuit, make sure to get some 
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.
experience swimming in it to understand its somewhat constricting feel. Even a few laps in the pool helps.4. Practice in open water: Open water swimming is very different from swimming in a pool and can be quite frightening It is therefore important to get some experience in open water; it might help unburden the uneasiness and nerves. Make sure to swim with others and there is a lifeguard nearby.
5. Work on the mental game prior to the next open water triathlon. There are a lot of things people tend to stress about, but with a little mental preparation, most situations that appear will not come as a surprise and can be dealt with.
These are a few small details I have gathered from Kevin Koskella, Tri Swim Coach, which are mostly common sense, at least to most triathletes, but if it can help one athlete be more prepared, I will quote Kevin and every other swim coach until my fingers fall off. (Then I’ll use my toes, and then my tongue.)
There have been deaths surrounding not just triathlon, but marathons and other endurance races as well. In my opinion it comes to preparedness. Evaluating skill, fitness and injury should take president over our ‘Go Hard or Go Home’ attitude.
Of course after the evaluation is complete and the fear of finishing has been quelled, ‘GHGH’ is a great mind frame.