Coach Sandi Nypaver grew up in the Midwest and has spent the past decade living in Colorado, so she’s no stranger to snow. For today’s newsletter, she’ll discuss the importance of being flexible during your winter training:
When I prepare for races in the Colorado winters, one thing has become abundantly clear: flexibility is key in winter training. While I eagerly await the snowfall, it can sometimes get a bit tricky to schedule my training runs around the weather. It’s not the snow that bothers me; it’s the ice – running on it is an absolute nightmare.
Colorado Weather
In Colorado, our weather patterns can be erratic. We experience intense cold and snow, followed by sudden spikes in temperature during the day and freezing conditions at night. Consequently, our trails often transform into treacherous ice slides, and even our sidewalks aren’t spared.
Despite the challenges, there are moments when winter running here feels magical. However, I’ve come to understand the importance of adaptability. I’ve witnessed fellow athletes pushing themselves relentlessly through the winter grind, driven by a commendable Midwest mentality. But I’ve learned that pushing too hard can lead to burnout and injury. So, while I embrace the Midwestern work ethic, I also recognize the value of listening to my body and adjusting my training accordingly. Flexibility, after all, is the key to thriving in any season.
I have a deep appreciation for “grinding it out,” pushing through regardless of the weather conditions. In the past, I’ve faced blizzards and negative temperatures head-on, determined to maintain my training regimen. However, I’ve learned that there’s a fine line between dedication and burnout.
Burnout Due to Cold Weather
I’ve witnessed this mental exhaustion in myself and in other athletes. By the time spring or summer rolls around, the enthusiasm wanes, and I’m left drained. It’s a cycle I’m keen to break. While I sometimes aim for higher mileage, I’ve come to understand the importance of listening to my body. If the winter proves particularly harsh and running becomes more of a chore than a joy, I allow myself the flexibility to scale back. After all, running should bring fulfillment, not frustration.
This approach aligns with what I advise my athletes: listen to your body’s cues. Progress shouldn’t feel forced; it should come naturally as you find your rhythm and comfort level with your current mileage.
There’s a Balance to Be Found
It’s easy to fall into the trap of setting strict performance benchmarks. However, I’ve learned that true success in running isn’t solely determined by hitting specific mileage targets or completing a set number of speed workouts each week. Instead, it’s about finding a balance that nurtures both physical and mental well-being.
Rushing into things or pushing ourselves too hard can indeed lead to injury or a decline in performance quality. There’s a delicate balance to strike between ambition and patience.
I’ve experienced firsthand the consequences of pushing beyond my body’s limits – from injuries to a decline in form. It’s a scenario I’m eager to avoid repeating. My primary objective is to achieve speed without sacrificing enjoyment along the way. Maintaining that balance is crucial. Even on the toughest days, finding humor and lessons in the struggle can make all the difference. Embracing the journey, rough patches and all, is key. Each obstacle is an opportunity to grow and improve.
I hope this helps you a little bit as we all continue to run through winter, together!
Coach Sage Canaday weighs in on when you should start incorporating double run days into your training schedule:
Today, I’ll be exploring when it makes sense to start running twice a day and incorporating ‘doubles’ into your training program. This is a common question I face as a coach, both with those I coach and from what I see on various online forums. The general rule is that for most people with busy schedules including work and family commitments, finding time to train efficiently is crucial. Running twice a day may not be feasible for most individuals due to time constraints. Another important factor to consider besides time is your weekly mileage.
When It’s Time to Do Doubles
If you’re consistently running over 60 miles a week, perhaps even reaching 70 miles, then it might be time to consider incorporating double run days into your schedule. This is a point we emphasize in our Higher Running programs; as your weekly mileage increases, adding doubles becomes more beneficial.
Incorporating double runs into your training regimen can enable you to achieve higher weekly mileage without increasing stress on your body. For instance, splitting your mileage into two sessions, such as 6 miles in the morning and 6 miles in the evening, can be gentler on your joints compared to running the entire distance at once.
When It Makes Sense to Do Singles
However, if your weekly mileage is below 60 or 70 miles, which is likely the case for many individuals, particularly those training for longer distance events like half marathons or beyond, you may derive more aerobic benefits from completing one continuous run. In this scenario, a single 10-mile aerobic run could provide a more effective training stimulus compared to splitting the distance into two sessions.
So, when considering the singles versus doubles debate, opting for a longer, continuous run may be more efficient in terms of maximizing aerobic gains. Plus, it eliminates the need for an extra shower!
In coaching literature like Mark Wetmore’s work with University of Colorado’s athletes, there’s a notable emphasis on high-mileage single runs. Athletes like Adam Goucher maintained a daily average of 14.3 miles, totaling a hundred miles per week. However, sustaining such high mileage solely through singles can be physically taxing. Wetmore’s rationale, as seen in later interviews, revolves around efficiency. By running once a day with occasional longer runs and easier recovery days, athletes can reach a hundred miles weekly with reduced exhaustion and risk of injury.
For many, doubling may not be time-efficient. However, it’s a valuable strategy for achieving peak weekly mileage without escalating the risk of overtraining or injury. Doubling allows you to distribute the workload effectively, making it easier to accumulate miles while minimizing strain.
My Personal Experience
For instance, during periods of easy mileage, like when I was running 125 miles a week, averaging 18 miles per day, doubling proved instrumental in maintaining consistency and minimizing fatigue.
To optimize my training routine, I typically ran 10 or 12 miles in the morning, followed by a rest period, and then completed a 6-mile run in the evening. This approach allowed me to break up the mileage rather than facing the daunting prospect of tackling 18 miles all at once on my easy recovery days. While long runs are essential and are included in my schedule, splitting the mileage into two sessions proved gentler on my joints, facilitating recovery while still achieving my mileage goals.
Moreover, doubling up provides a metabolic boost. By revving up the system earlier and later in the day, you maintain a steady energy flow and enhance fat burning between workouts. It’s akin to the effect of weightlifting, where your metabolism remains elevated post-workout, contributing to overall calorie expenditure and fitness gains.
So unless you’re consistently running over 60 miles a week or rapidly increasing your mileage and prioritize injury prevention or enhanced recovery, running twice a day might not offer significant efficiency gains. It’s crucial to tailor your training approach to your individual goals, fitness level, and recovery needs.
I wanted to share something that happened to me a few years back, where I found myself in a bit of a predicament at the beginning of the 2022 running season.
I had already known which races I wanted to do for a while but couldn’t bring myself to sign up. That’s because there was something I wasn’t feeling good about. Personally, I think it’s so important to align and then act, at least when I can. It’s something I’ve always tried to practice, and I’m still working on it to this day! It doesn’t come easily because, if I’m being honest, this feeling of being “out of alignment” with the races I wanted to do probably lasted a few weeks before I took the moment to acknowledge it. That’s why I wasn’t signing up, even though I had planned to.
Finally, one week, I sat down and took a moment to think about why I wasn’t feeling good about the races anymore. And then, this is the important part, I took out my notebook and pen, and I wrote down two very important things:
1. How I wanted to feel about the race
2. how I wanted to think about the race.
And doing that created a huge shift for me.
Sometimes these shifts take time. This shift was actually pretty fast because I took that moment to align. This is stuff I know; when you’re feeling bad about something, it’s important to acknowledge it. I wasn’t feeling that bad, but it just wasn’t where I wanted to be feeling.
Take a moment to acknowledge when you’re not feeling great, to acknowledge why, and then think about how you want to be thinking about a situation. That’s such a guidepost for me, and I hope it is for everybody. Our feelings are so important, so we shouldn’t just go through the motions, but instead, take a moment to reflect on this misalignment.
And I’m obviously not perfect!
It took me a few weeks to get there, but I did. You can’t beat yourself up about not doing things as soon as you should because constantly learning, and the fact that I did take the moment and sat myself down was huge. Who cares if it took a few weeks?
I did it. I felt better. I got that shift, and I was able to sign up for the races. And most importantly, as soon as I did that, I noticed that all my runs felt a little bit lighter. I was able to get that joy feeling, especially going uphill or sending a downhill. Like running, it instantly became more fun because I was back in alignment with how I wanted to feel about racing and running.
Here’s my takeaway for you: it’s essential to listen to our inner voice and acknowledge when something isn’t quite right. Taking the time to realign ourselves with our true desires and goals can lead to profound shifts and a renewed sense of joy. While it may take time to get there, the important thing is that we make the effort and take the necessary steps towards alignment. So, let’s remember to be patient with ourselves, embrace the learning process, and prioritize our well-being and authenticity in our journey as runners and individuals.
“Today, I want to share a story that takes us back to the Canyons 100k, an event that unfolded about two years ago, where things didn’t quite go as planned.
At the time, I was really excited for the Canyons 100k, with the allure of a mostly uphill course, starting at 1,000 feet and reaching 5,000 feet. It was a challenge I was ready to tackle head-on. But, as life often teaches us, plans can take unexpected turns.
The decision not to participate in Canyons 100k was a tough one. Despite my excitement, a nagging feeling told me I wasn’t at my optimal performance level. A recent revelation about my ferritin levels being lower than usual served as a crucial insight into my physical condition.
I believe there were two factors contributing to this decline: my recent move to 7,000 feet in altitude and an oversight in adjusting my iron supplement regimen. Altitude has a known impact on ferritin levels, and a delayed blood test only compounded the issue. Lesson learned, albeit the hard way. I’ve known from past experiences that high altitudes pose challenges.
The second reason was a bit of a facepalm moment – I switched to an iron supplement that wasn’t as potent as my previous one. Silly mistake, but it happens.
Now, let’s rewind a bit further to my journey in refining my running form. About three years ago, during the Black Canyon 100K series, I opened up about reshaping my motor patterns after dealing with a chronic Achilles injury. Those childhood patterns of being pigeon-toed and walking on my toes haunted me and probably contributed to my Achilles issues.
While most days my form felt on point, bad days still snuck in. A race a month before Canyons 100k left me feeling off-kilter. Entering a 100k without 100% confidence in my body just didn’t sit right with me.
Reflecting on this journey from two years ago, setbacks happen, even to the most seasoned runners. What matters is how we respond. Here are a few timeless takeaways:
1. Prioritize Health : No race is worth compromising your well-being. Regular check-ups and listening your body’s signals should be non-negotiable.
2. Altitude Awareness : Living and training at high altitudes comes with challenges. Stay informed, consult professionals, and keep tabs on your health.
3. Embrace Adaptability : My journey post-injury highlights the importance of adapting. Embrace change, refine techniques, and be patient with progress.
As I reflect on Canyons 100k from two years ago, I’m grateful for the running community’s support. We’re bound by resilience and a shared love for the sport. Here’s to the journey!”
This is also known as lactate threshold or anaerobic threshold (it has various names, which can cause some confusion). He’ll define the pace intensity, specifically the pace you would run on a flat road or track in good conditions. Additionally, he’ll discuss the perceived effort or percentage of maximum heart rate associated with it, along with providing sample workouts:
“Understanding the Tempo Run
Let’s kick things off with a clear definition. When I say “tempo run,” I’m referring to a pace that you can maintain for around 60 minutes in a race scenario. Picture it as the sweet spot between your 10k and half marathon race paces. For more elite runners, this might even brush against half marathon pace. It’s not an all-out sprint, but it’s definitely more than a casual jog in the park.
Decoding Pace and Intensity
The magic of a tempo run lies in finding that perfect pace—fast enough to challenge you, but sustainable for the long haul. Consider this: if you can complete a 10k in 50 minutes, your tempo pace would be a bit slower than that, but definitely quicker than your easy or marathon pace. Think of it as an 8/10 intensity. It’s a delicate balance that demands effort but promises endurance.
Adapting to Varied Conditions
Now, let’s address the reality check. Trail runners and those battling unpredictable weather conditions, this is for you. Pacing strategies might need a tweak. In such cases, relying on perceived effort or using a heart rate monitor can be beneficial. Tempo runs are about pushing your limits without going full throttle into an all-out sprint.
Let’s Dive into Sample Workouts
Enough theory—let’s talk practicality. One classic workout is the 20-minute tempo run. Start with an easy jog, throw in some strides, hit a 20-minute tempo pace, and cool down with another easy jog. It’s about maintaining a challenging yet controlled effort. But the variations are endless—hill repeats, kilometer/mile repeats, and even 10k repeats with short rests.
The Heart of the Matter: Heart Rate and Perceived Effort
Ever wondered why tempo runs can feel uncomfortable? I often find that the perceived effort, typically around 85% of your maximum heart rate, serves as a reliable indicator of the right intensity. It’s important to note that solely using a heart rate monitor can be tricky to gauge effort. A lot of people don’t know their “true” maximum heart rate, or heart rate monitors are prone to trip errors!
A Notch Below: Enter “Up Tempo”
Let’s introduce a concept called “up tempo.” I don’t want to get too into it and potentially confuse you, but it’s a slightly less intense pace, closer to marathon pace. Think longer runs at a brisk pace, emphasizing progression and acceleration. These are also great workouts to incorporate in your training.
Progression Over Time
Tempo runs aren’t about pushing to the limit every time. They’re about progress over time. If you find yourself improving your tempo pace by a few seconds per mile or kilometer, that’s a sign of growth in both fitness and efficiency.
The Importance of Consistency
Building up gradually and maintaining consistency in incorporating tempo runs into your training plan is crucial. These workouts, approached wisely, enhance aerobic capacity and muscular efficiency without risking burnout.
So, there you have it—a glimpse into the intricate world of tempo runs. Stay tuned for more insights and happy running!”
