Introduction to intervals.

This may shock some of you regular readers, but in the past I have tended to stick to the softer, more sentimental side of  running. I've had more feedback saying  that I've brought people to tears than I have saying I've inspired them to run more or train harder. I'm ok with that because people clearly like what they read, or they wouldn't come back. There is no end of really good blogs out there on detailed training and race reports.

Not for me the 5000 word analytical breakdown of a 5k race, every breath and footstrike described to the nth degree. I prefer to pull at heartstrings as much as hamstrings, open my heart to others rather than discuss my heart rate.

This blog came about because I love running and training, but love my family and time with them even more and can't dedicate the sheer amount of time required to do countless long runs in preparation for ultramarathons. If I want to do them and do well, I need to train smarter, rather than just harder.

CV training by itself isn't enough, but it's a great tool to have when you know what areas you want to work on.

So today I'm going to get a little more detailed with you, following on from last week when I mentioned training differently to train better, I am going to delve into the mysterious world of interval training.

This often used and frequently misunderstood training method is more than just an opportunity to hurt yourself and make yourself sick (done that before). Used correctly you can get more benefits than longer training session and more importantly, specifically target the areas that need the most work.

I know I have a mixed audience, so I'm going to start with the basics and go through the various steps over the next few posts. If you want more info contact me directly and if it's too basic, then check back in a week or two when I get into the nuts and bolts of it.

In this instance I am training for a long run, a 50 mile ultramarathon on the trails of the South Downs. I have the ability to run, but in the past my energy levels have not been as reliable as my running. May aim is to improve my CV fitness, increase my lactic acid threshold and improve the efficiency of my muscles.

These are all direct outcomes of interval training.



Another benefit of intervals is the reduction in overuse or overtraining injuries, common in those preparing for longer runs.

There are lots of different types of interval training:

• Sprint intervals
• Cruise intervals
• Tabata
• Fartlek, the list goes on and a lot of them are the same under different names.

When we exercise, or take part in any activity, we use energy. The body has three different energy cycles, which have different characteristics, periods of energy delivery and recovery rates. These three cycles are:

• Aerobic,
• Lactic Acid (LA) and
• Phospho Creatine (PC)

During any activity the body will use all three of these. For example in a 5k race, your fast start will come from the PC system, LA will get you through the first few minutes and then switch to the aerobic system for the majority of the race. Those hills halfway round will require the LA system to kick in again and your sprint finish may dip into the PC again. This all happens subconsciously without bothering you too much.

That bit where your muscles start burning means you've been in LA too long. The bit where you're out of breath and throwing up, that's too much time in PC. Aerobic is where you are aiming to spend the majority of your time, but to do that you need to be well conditioned and this is where interval training comes in.

By adjusting the intensity of your intervals and the rest periods in between, you can trigger these different energy cycles and improve their efficiency. By doing intervals you can train at a much higher intensity for much longer periods than by constant training.

An example would be doing ten intervals which have you running at a high intensity for 30 seconds each time, you would spend a total of 5 minutes at that higher rate. You could never run 5 minutes at that higher rate constantly because it would use you PC and LA systems which just don't deliver for long enough.

The adaptation of the body is accelerated and amplified, causing better recruitment of fasttwitch muscle fibres, improved capillarisation, meaning improved blood flow to the muscles and an increase in the number of mitochondria, the energy factories inside the muscles.

It may sound daunting to the uninitiated, but in practise it's a simple, effective and efficient way to train. Next time I'll go though different interval training systems and how you can reap the benefits I've mentioned above.

A change of perspective...

 

Every now and again you have those moments that completely shift your way of thinking.

Those crystallising moments where it genuinely feels like a missing piece of the puzzle just fit into place, or the final wire in a complex and elaborate circuit has connected.

This lightbulb moments or 'epiphanies' when it all makes absolute sense.

Once you've had this shift of paradigm, you feel like you are out of the shadows. Like you are suddenly not restricted by your previous limitations, and most excitingly like anything is possible. And as we all know, anything is possible.

I have written a lot about running, that's what I do, and along the way I have mentioned studying to be a personal trainer. Well, in January I finished studying. I had passed my theory exams in the December and then booked my practical, portfolio and Viva assessment for January.

Long story short, the assessments went well and I passed, but the best part of the day was yet to come. The assessor seemed like a really switched on guy. Not a meathead muscle bound gym rat, nor a hemp wearing, vegan yoga bunny (not that I have anything against these obvious stereotypes, you know who you are).

c/o xaxor.com

c/o telegraph.com

He just seemed like a professional and switched on guy who was passionate about his profession and wanted to help people be their best. The way I feel about training people.

After we'd finished going through the feedback, he started talking about the exercise programmes that  I had written and he'd assessed. He said they were good and easily met the criteria, but he questioned a few parts as well and went on to discuss the difference between increasing complexity against intensity. Or how you can use velocity and mass or tempo to affect the desired outcome. I was enthralled to say the least and then he told me how he'd helped a friend train for an adventure race. A run, bike and kayak event in North America, and he said that he hadn't made him run much, or cycle much or kayak much at all. He'd developed a programme to make his friend strong and fit and agile, so he could accomplish his goal (he went on to win), not just be able to run, bike and row.

Surprised, I asked him why the hell not he said, "when you have a problem to solve, change your perspective".

In my plan, I'd had Kelly running a lot in preparation for her first half marathon. She also had some gym classes and a resistance programme I'd designed for her. All well and good he said, but if you want her to run 13.1 miles, what does she need?

Strong core, strong legs, efficient cardiovascular system and the belief she can finish, was my answer.

The question, he asked, was how do you get those things?

The truth is that sometimes running may not be enough.

Or, rather, it may not be the most effective way of getting what you want. Long slow runs serve a purpose but if you want to boost you CV system, start looking at interval training and tempo sessions.

Want a strong core, knees and ankles? Start looking at complex core exercises and plyometric work. Toe-ga even! (it's a real thing, I teach it).

If I make Kelly run too much, he told me, one thing will happen. She will get an injury like almost everyone does when they start running distances. Then she'll have less time to go before her race and none of the things I'd identified she needed (core strength, confidence etc)

That one phrase "when you have a problem to solve, change your perspective" has changed my entire way of problem solving and goal setting.

Which brings me on to the point of this blog. This week I have a half marathon to run in Brighton, less than eight weeks later I will run a 50 mile ultramarathon.



I've ordered the Ink'n'Burn 50 t-shirt to run in.

In an experiment on myself, and with you wonderful readers alongside me to share the journey, I will attempt to prove that you can get ultra-fit and ultra-strong, without repeatedly cracking out long, long runs. I love running but I was starting to resent 4-5 hour runs every Saturday for months on end when I trained before. This time it's all quality over quantity. In fact I plan for my longest training run to be no more than ten miles! This will be my longest run by some way and it will be my best.

Over the following weeks and months I will go through my training and performance with you. Along the way I will explain what systems I am using, why I'm using them and what affects they have on the body.

I have run ultras before, from 30 to 43 miles. None of them were easy, none of them were pretty. I have thrown up twice and I DNF'd once. Running should be fun, an adventure, not a death march. A rollercoaster, not a bus ride. SO the training I've done before works for some, but it wasn't perfect for me.

So I'm going to try something different, because when you have a problem you need to change your perspective.

c/o modernimmortal.com

I will update this blog weekly, and would welcome any feedback on it, I enjoy writing and hope you enjoy reading. If  there is any more information you want in it please let me know in the feedback or on twitter @danrunning.

Because you stuck through to the end, don't forget you can have 15% off your first order at ink'n'burn by using the code dantoldme at the checkout. You'll also receive a discount off your next order. And trust me there will be a next order. Their stuff rocks and looks awesome.