One track mind

I have only run on the track twice this year. “That’s heresy!” you say? Yes, it is true that triathletes have a strange fixation with the track. I, too, have done hard time on the track, running up to two workouts a week going around and around and around the oval. This year, I shied away from the track, instead running intervals on the trails, roads and bike paths, with occasional treadmill workouts thrown in when the weather was uncooperative.

Certainly the track has its merits. It is flat, usually a cushy surface, and the length is perfectly measured (disregarding the track near my house which is uphill on the first turn, paved with precarious cracks all around, and it is slightly longer than 400 meters. It is, however, where we run our annual beer mile). You don’t have to worry about stepping on dogs or avoiding oblivious walkers. With a large group, running on the track keeps everyone together.

I contend that breaking away from the track for some workouts is refreshing and may even save your legs. The constant strain on the inner leg is never quite equalized by running the recovery in the opposite direction. Running on the track somehow beckons for running faster than one should actually run. If a workout calls for 5k pace, doing it on the track will invariably result in times much faster than one can conceivably hold for 5k. Look, I am just as guilty as you are of running too fast on the track.

And, who doesn’t get workout anxiety when there is a hard track session on the schedule? Somehow, 8x800 on the track is far more intimidating than 8x3 minutes (or thereabouts) on a lovely trail, even though both are virtually the same.

Now, I am not saying to avoid the track altogether. The track is perfect for shorter, faster intervals; or, if you cannot find a flattish stretch of road to run on; or, to just do a workout every now and again.

But, with GPS watches, it is easy to measure out any distance you want to run and check your pace obsessively at all times. This year, I have run intervals from 30 seconds up to 10k in training. My trusty watch keeps me in check, so there is no guess work involved. I know my target pace for each workout, before I start, and I do my best to hit those paces.

By extricating myself from the track and running on the roads (or trails), I believe I am preparing my legs better for racing. All of the places I have done my intervals are undulating and canted, similar to the conditions of the races I intend to run. It is comparable to riding your bike on the road vs. the trainer.

Next time you head to the track, test out the road instead and see what you think.

Running with Runners

A month ago, I wrote about my excitement over getting back on the bike and riding again. Unfortunately, my elation was short lived. As each week progressed, my discomfort on the bike was more noticeable, culminating in some very painful rides. I tried many variations of bike positions and bikes to no avail. My ribs are just not yet ready to ride a bike.

I have taken this disappointment in stride. What else can I do? I am throwing myself whole heartedly into running and I am still swimming. The would-be biking time has been easily filled with other non-sporting activities.

A large part of my involvement in sport is the social aspect. I decided that joining a running group would help fill that void. My experience in San Diego with the Running Republic of Boulder was very positive, so I decided to run with them on a more regular basis.

Running with runners is a very different experience than running with triathletes. Apart from the actual running motion itself, it is two entirely different entities. Runners are not balancing three sports and are doing fewer workouts each week. This makes a very big difference in the execution of the key workouts.

Let me take, as an example, the track workout I did on Saturday:


We met at the track at 8am. The whole group warmed up together for 20 min. We started at a very pedestrian pace. We reconvened back on the track for 10 minutes of dynamic stretching. After stretching we did some strides. The workout was explained and off we went. In between the reps we had some rest in which we could walk, jog slowly, take a sip of water, and catch some air. After the workout we jogged a very easy warm down. In total, the workout lasted over 90 minutes.

Now, let me describe track workouts with triathletes:

We run to the track like we are being poked with a cattle prod. Once on the track, we start the workout immediately (unless someone needs a potty break, and then we wait). In between the reps, we jog the recovery and then go right into the next rep without a break. I never feel like my heart rate is quite low enough. The workout is over in breakneck speed and we run back to the car at a much too fast pace. There is just enough time to grab a quick bite to eat before the next workout. Phew, it is exhausting.

Treating a speed session as its own entity and savoring the experience rather than dashing through it on the way to the next thing has great advantages. The proper warm up and stretching routine allows for better recovery from the workout. Using the rest time as true rest and stopping to take a breather lead to faster times. The less manic approach to the workout makes it more enjoyable.

The next time you set out for a key run session give yourself enough time to properly carry out the workout. The extra time spent will pay dividends in performance and recovery.