I read a great training tip from running coach and author Hal Higdon today:

Tip of the Day: I believe in undertraining runners, rather than overtraining them. The upper limit for my advanced marathon training programs falls somewhat below 60 weekly miles. I do not tell runners not to run more miles weekly; I simply believe they better know what they are doing before pursuing a more aggressive program. Those who regularly run more than 60 miles a week and whose systems have adapted to that high load, may not be at increased risk. Instead of being overtrained, they may be well trained. - Hal Higdon

Most endurance athletes have no trouble finding motivation and drive.  We set long term goals, map out a plan and then execute the plan.  We know there are no short cuts or "magic workouts".  It is about doing the work.   Training for endurance events stresses the body.  It causes tremendous fatigue and a steady dose of aches and pains.  The key is knowing when to back off and allow the body to recover and prepare for the next key workout.  A half-marathon or marathon training program is not dependent on ONE workout.  The key is staying consistent and healthy over the course of the training plan.  Missing a workout occassionally or taking an extra day off will NOT ruin your race.  It can actually improve your fitness over time by allowing you to arrive at your next run fresh and energized.   Ignoring your body's warning signs and continually running yourself into the ground week after week leads to injury and illness.   Stay focused on your goals but do not become so fixated on reaching the finish line that you fail to ever get to the start!

Ya Gotta Believe

Coach Kevin

CAUTION!  It is summer.  It gets hot in the summer.  After a somewhat mild Spring... the heat and humidity have arrived.  Yesterday's ride felt like I was riding on flat tires and today's run was the first really hot and muggy run of the summer and it was a struggle.  I always forget just how much the first dose of heat affects performance.

I can always count on getting a message this time of year from one of my athletes... "hey coach... i went for a run today and I completely blew up.  I could not hold my pace, my legs felt like cement...how did I fall out of shape in one day??"   My answer:  it's hot!   It will take a few weeks to get accustomed to the heat so give yourself a break and relax.   

Tips for early summer:

1. Your pace will be affected so don't worry about it for two weeks.  If you live and die by your Garmin feedback... leave the GPS watch at home.

2. Run off of perceived exertion.  If you have intervals or a tempo run planned you should adjust your pace accordingly or just run for time not pace/ distance.

3. Hydrate.  Before and after your run.  Be sure you are getting some electrolytes in your system not just water.   Many runners also use an electrolyte supplement like "Endurolytes" by Hammer Nutrition to get an extra supply of magnesium, potassium, sodium etc...

4. If you are running for more than an hour carry fluids or plan your route to get fluids along the way.

5. Racing in the heat?  You cannot beat the heat,  you can only try to make peace with it.  Adjust your pace accordingly.  The longer the race the bigger the adjustment.

Ya Gotta Believe,  Coach Kevin

Are you kidding me?!? The Marathon world record is now under 2:04:00. Amazing. Here is the link:

New Marathon World Record: 2:03:59!!!

(reprinted from the 7/31/08 Team McGraw newsletter)

*_Pick a Plan...and Stick To It_ </strong<br />

The training plans that I build are based on a few key fundamentals:

• Goal marathon pace runs

• Tempo runs (faster than goal pace)

• Long runs.

This philosophy has been formed through trial and error over many years of my personal training and racing as well as input and information from other coaches, runners, books, magazines, etc.

I get asked about other training programs frequently. I think there are many good training programs out there that work. Other than the "Run a Marathon on Less than 20 miles a Week" program, I like most of them. The key is finding the plan that suits your schedule, goals and personality.+ +

Don't fall into the trap of information overload. Sometimes we get distracted from our plan by other "more shiny" plans with different workouts. You cannot try to squeeze in hill repeats, track intervals, a tempo run, a negative split run, a progression run, marathon pace run, and a long run every week. You will hurt yourself. If you find that you like hill repeats over intervals, then switch or alternate them every other week... but don't try to do both.

Pick a plan, trust the plan, do the plan.

YGB

Coach Kevin, Team McGraw

"How was your race?"

How many ways are there to answer this question?? If i have a personal best or place in my age group i can spit out my time and a play-by-play recap. If it was not so good, usually a simple "it was fine" conveys the message that i did not race up to my expectations. I guess it all depends on where we set our goals. In a marathon, i am focused almost completely inward. It takes tremendous focus and the only thing i am trying to beat is my goal and the distance itself. I think this holds true for 99% of the competitors in a typical marathon.

Sometimes personal goals and competitive goals combine to produce optimum performance. Sometimes those two motivations can produce mixed results. For example, last weekend i competed in a local triathlon. When I am in top racing shape i can be competitive in my age-group. This season i am in good shape for triathlons. Not great. My swim is fine and my run is actually as good as it has been in awhile. My bike, however, is lacking. i just have not done the necessary mileage on the bike in the last 12 months and it is going to take me a season to get it back. So... last week i had my normal swim, a so-so bike (could not keep up with my main age-group competition) and a very good run. I actually felt very good and finished strong. I could not have gone any faster. Finished in the top 25. However, i placed 4th in my age group. Oh, the horror! One place off the podium. AARRGGHHH. "Kevin, how was your race?" "Oh, it was fine."

After the 1.5 hour drive home i had reconciled the sometimes frustrating personal and performance goals. I train to improve my personal well-being (physical and mental). My base motivation for racing is to push myself and see how far/ fast I can go. I want to do the best i can. I want some level of validation that all of the training is working. Sometimes my best is going to be 4th place. Based on my current fitness level i had raced as hard as i could. "Dad, how was your race?" "It was great... I gave it my all!"

Dragonfly Triathon 2008