Planning an interval workout.

Interval training is physically demanding. Like any effective workout, there is planning and preparation that you can do in order to optimise your performance and the benefits you can get from it.

In last week's post I wrote about the various energy systems that get used by the body when working at different intensities. With interval training, you switch clearly between different demands on the body and these various energy systems.

Just to recap, this method of training allows you to work at higher intensities for longer periods than you normally can. Your muscles store enough energy to deliver their full potential for very short periods. The Phosphocreatine system (see last weeks blog) delivers its potential in about ten seconds. It's what gets used for a 100 m sprint, for example, and why that will drain you physically as much as a longer, slower paced run.

When exercised regularly, the body goes through a process known as adaptation. It changes in order to meet the new demands. Chasing the bus once won't change anything. Start running a 100m sprint a few times a week and you'll undergo physiological change to meet that demand. Improved blood supply to muscles and proprioception (your ability to know where all of your body parts are) as well as better recruitment of fast twitch muscle fibres; your body adapts to meet the new challenge.

Training at 100% of your potential is draining, you can't maintain it for long. But it brings many rewards, so interval training allows you to maintain higher intensity for longer periods.



My advice with intervals is to go in with a plan.

This is the bit where the stat fans and geeks among you will get excited. In order to get the most from your interval training you get to adjust the variables of your workout to target the right systems. After a warm up of continuous training, you start going from work period to rest period. The work period pushes your Heart Rate (HR) to the desired target, the rest period allows it to return to a comfortable level and for your body to start recovering and replacing energy. This is repeated for the desired number of repetitions, then a cool down period of light exercise to bring the HR down safely.

You can adjust the following variables:

• Length of work period,
• Length of rest period, and
• Number of repetitions.

Depending on how hard you're working will depend on the desired HR, although this is an outcome of training rather than an adjustment.

Increasing the length of the work period and the number of repetitions will increase the exercise effect, so will reduce the rest period.

Interval training can be done outdoors, running or walking depending on your fitness level or in the gym using any CV equipment.

An example of this would be on a spin bike/exercise bike.

1. Use a continuous intensity level of exercise to gradually raise you HR to approximately 100-110bpm. This should take about 5 minutes.
2. Increase intensity, such as cadence or resistance during the first work period to reach the desired HR or intensity level, maintain this effort for the period, 30 seconds in this example.
3. Drop the intensity, by reducing effort/cadence/resistance to bring the HR back down to 100-110bpm, this period should last 90 seconds.
4. Repeat 15 times, the aim being to reach the same level of intensity each time.
5. After 15 reps, reduce intensity to bring HR safely down.

As a result of this workout you will spend 15 sets of 30 seconds (7 and a half minutes) at your maximum intensity, something you probably couldn't do in a single block , but you'll reap all of the benefits of having done so.

Be warned, this is intense and you will feel shattered!

Also, this is just an example of a workout. Depending on your desired outcomes, you will adjust the variables above, but I'll get to that next time.

For now, think of how you can build intervals into your training and how the effects can improve your performance in your sport.



I am writing for a mixed audience and try to pitch this appropriately, but if you have any questions and want more advice, or need anything clarifying please contact me at dancartwrightpt@gmail.com

As a thank you for reading I can offer anyone who purchases from inknburn a 15% discount on their first order. Use the code dantoldme at the checkout and if you want any advice or suggestions on their products I'm happy to help.

Lastly, I'm passionate about this stuff, so if you have any feedback or advice or contrary views to mine on training please get in touch.

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.

Ink'n'burn Lasagne

Anyone who follows me on Twitter (@danrunning) will know how much I cook. I have a full time job and have just started personal training in my spare time, but if there is one job I love to do it's cook for my family.

I make all sorts of food and bake my own speciality breads. And over the years my tastes have changed and the various wants of my family have demanded different types of food. For a while I was vegetarian, even vegan for a few months. I've made everything from Sushi to sausage and mash, from Japanese to Jerky!!!

So when Ink'n'burn asked me to come up with a recipe I cast my mind back and this one fits the bill perfectly.

Ink'n'burn lasagne came about as a result of an evolving recipe and is a firm family favourite. It's vegetarian, quite a light meal, cheap to make, great as a post run lunch and can be tweaked depending on your tastes.

It has a dark red sauce (Ink) and a good hit of chilli (Burn).

So, here my recipe for ink'n'burn lasagne, use it, change it, do what you like, but I guarantee you'll love it.

1 onion
1 red pepper
1 green pepper
1 green chilli
2 cans of chopped tomatoes
2 cans of chick peas (garbanzo beans)
500 ml vegetable stock
smoked paprika
tabasco sauce
dried lasagne sheets
cheese (if desired).

Chop the onion, peppers and chillis and cook on a medium heat with a good glug of olive oil and some sea salt and black pepper. When they have all softened and the mixture smells sweet, add the drained chick peas and then the tomatoes.
 

 
 
Once its all cooked add a good teaspoon of smoked paprika and the vegetable stock. The add 2 tablespoons of balsamic vinegar. It will make the sauce dark and once it cooks off, it will balance the sweetness perfectly. Drop the heat to a light simmer, put a lid on it and leave it to carry on cooking for 20 minutes.

 
 
 
 
 
 
Taste for seasoning, it should be awesome, add tabasco or chilli sauce if you like and then start building up the layers.
 
 
 
 
 
 
 
 
 
 
 
Use a slotted spoon to remove some of the sauce form the pan and place in a baking/stoneware/lasagne dish. Once the bottom is covered, cover with dried lasagne sheets and continue doing this until you have just some tomato sauce in the pan and  the dish is covered with dry lasagne, now pour the sauce over the top. Add cheese if you like II use mozzarella) and leave it to rest for 30 minutes, the pasta will soften and soak up the sauce.

 
 
 
 
 
 
 
 
 
 
 
At this point you can cool and chill it, if its for another day. Or, bake it at 200 degree centigrade (400 deg f) for about 30 minutes or until its all bubbling and hot. If you've not added cheese, put some foil on top for a while to stop it drying out.

Serve with a ton of salad and enjoy with a cold beer!

In my house this is just lasagne, but it suits the tag Ink'n'burn lasagne, and I hope you enjoy it as much as we do.

In the writing of this recipe I had to google chick peas for a translation and centigrade - farenheit for the conversion. If they're the wrong details blame google, not me.

A year in review.

It's been a while since I blogged.

I finished the last one with this mysterious piece on "taking the next step". That lead to lots of supportive emails, tweets and messages, but I never followed up on what the next step was.

The lack of blogging certainly isn't because I don't enjoy doing it.

I love the feeling of rationalising and organising the feelings of a good run or race, whether others enjoy it or not. I like baring myself to people I don't see in my every day life, because I rarely get to do it in the real world. A mixture of not having many runner friends and not being a "bare your sole" kind of guy means that my usual response to "how was your race?" is usually no more than "good thanks, I got a medal".

Regular readers will know my passion for running has evolved over the last four years. I can take a look at myself now and see a streak of discipline and hard work in me which never existed before. That streak has empowered me to achieve more in the last 12 months than I ever have before.

This year has seen me run 3 ultramarathons, but only finish 2. I ran the London Marathon in a PB time of 3:29 and set my first 5k race time of 19:05. I broke every previous best I had set and finally achieved something approaching a body shape and level of fitness I'm happy with (massive step).

Away from the running, I have sat and passed my Level 2 gym instructor qualifications and as of last week passed my level 3 personal trainer exams, with a practical to follow in January. I became an ambassador for Ink'n'burn, qualified as a Barefoot Run Instructor with Vivobarefoot.

I did these things alongside a full time job, family life and other commitments.

Running taught me I could do it; and I did.

I've always preached that running prepares you for life's challenges, that it's a microcosm of life itself and teaches you all of the lessons that you need to succeed. This last year has shown me just how true that is.

So as I look back at last year and identify the biggest lessons, I have to ask myself, have I really learnt anything and am I ready for the next step?

 

 

• Do not be afraid to fail. I stopped 43 miles into a 62 mile race and despite a small wobble immediately after, I have no doubt it was the right thing for me. I had given it everything that day and needed the finish to qualify for a 100 miler in 2014. But by not finishing I reassessed my goals and accepted that while anything is possible, it has to be the right time. Training for ultras takes a lot of time as well as commitment and with everything else I had/have going on, I wasn't giving it the right level of attention.

• Never be afraid to try something different. One of my highlights of the year was running around central London, through the night with some friends. Meeting at a train station at 11pm and running through 'til sunrise was bizarre and brilliant all at the same time. Catching the train to work and then doing a ten-hour shift wasn't my smartest move. But if running has a "rock'n'roll" side to it, I'd like to think we did it that night. 
• Share running. Never be afraid to espouse the benefits and rewards that running brings. I have had two work colleagues start running this year, with my support and encouragement and seeing them develop and succeed has been a real success for me as well as them. You still see some people who are selfish with their sports. Elitist and somewhat exclusive, and I dare say that in the past I have done it, probably being protective of something I care about. But I have loved encouraging others and will continue to do so. Turning up at the end of Rugged Radnage when I couldn't run it and cheering people in was brilliant fun.

• See all sides of the sport. I helped on an aid station this year at Centurion's Winter100, and I learnt more in those 9 hours tan I have in 2 years of running ultras. The sheer tenacity of the runners coupled with the fun they were having while doing it was a heady experience. I realised that I have been approaching most of my races wrong. Taking them too seriously and worrying about my position at the start of a 100km race is like worrying about exam results at the start of the school year. It is pointless, a waste of energy and detracts from the joy of running and racing. In next years 50 miler, I'm taking a totally different approach to it and I'm going to enjoy it a whole lot more.
• Meet your heroes. I'm not going to name them, but if you're like me you have those people who you look up to, even if your only experience of them is on Twitter or Facebook. I got to run with a lot of mine this year. Some impress because of their sporting achievements and performance, others because of the positive attitude they bring to running and infectious running. Some are idols because they motivate others, despite having very busy home and professional lives and others continually push themselves despite the challenges, injuries or setbacks that may face them. As I said earlier, I'm not one to bare my soul, but if I had the pleasure of running with you this year, then believe me you have motivated me and encouraged me. And every time I run, I thank you.

• Push the limits. Winning a place in VLM this year was crazy. The single biggest experience of my running life and one that I could not even hope to recreate. The crowds, the experience, the sheer number of runners. London Marathon is an immense experience and I'm a little bit jealous of everyone running it in 2014, although I'm not sure I could have the same buzz as last year. As good as it was, my running highlight of this year was the Redbull Steeplechase. Another event I won a place in. I got to meet, and for a short while run with, and for a longer while share a beer with one of my running heroes. My first Fell run in the beautiful peak district, I'll be going back in 2014, making more of the complimentary bar this time.

While the above is not a complete look at the last year, it would be boring and I've probably lost half of you already, I hope it captures some of the things I have learnt and how running has helped to shape my future.

In 2014, as well as running more races, and meeting more heroes I will qualify as a personal trainer. After doing the same job for 15 years, I'm actually starting to believe that sports and fitness may have a larger place in my life than an occasional Sunday race and long Saturday runs.

In 2014 I will launch my Personal Training business, my running courses and I will take further qualifications to better meet the needs of prospective clients. I hope I'll get a chance to blog about it, when I do it will be under a different guise.




What I will say is this; for everyone of you who tweets support, who texts congratulations, who emails advice, posts pictures on facebook, blog, cheers or races me near the finish line and pushes me to be my best, I thank you. If you've read this far then thanks again.

I love to run, it helps me be the best I can and I believe it can help you too. It has prepared me for a future that for the first time is uncertain and holds more possibilities than I thought.

So if you are a runner, keep doing what you do. Run, and inspire others to do it too. If you're not running currently, or want to or even used to but don't, then  get outside and run, you will feel better and achieve more than you ever thought you could.