Interval Training - NOT a magic bullet

Chances are if you've ever been wandering through your local sports shop, browsing the latest bonded-seam bun-hugging compression shorts, you've overheard a couple endurance enthusiasts whispering conspiratorially about intervals. Perhaps it was their last session together, when they pushed to complete exhaustion in a 6x4min L4 workout up Mad Turtle Hill or some other notorious local proving ground. Point being, intervals are forefront on the mind of aspiring and experienced endurance athletes alike. But does the substance live up to the hype? 
 

Your typical endurance athlete

Interval training has a long and storied history in endurance athletics. Generally regarded as the "bible" of running training, author Tim Noakes' Lore of Running describes the origin of interval training in England, where in the early 1950s, Austrian Franz Stampfl coached many of the great British milers (notably, Roger Bannister and Chris Chataway) using alternating periods of short, high intensity and rest. As Noakes writes, "this training method replaced the outdated notion of simply trying to improve your time for the total distance. Stampfl believed that interval training taught athletes to be mentally tough and to believe in their ability to extend themselves in a way they had never done before." (Noakes, Lore of Running, 4th ed, pg 384) The British-born renowned cross-country coach Peter John L. Thompson, currently residing and coaching out of Eugene, argues an even earlier beginning:

"To find the origins of the special form of repetition training known as Interval Training we must go back in history, over 70 years to the late 1930s. At that time a German coach, Dr. Woldemar Gerschler...carried out experiments in the form of repetition training where an athlete would run over a relatively short distance, such as 200m, at a relatively fast pace, a number of times. The name of the system, 'Interval Training', was because the rest or recovery period between the faster runs was considered the most important and vital part of the training. It is during the interval that the heart adapts, growing larger and stronger. " (Thompson, http://www.newintervaltraining.com/old-interval-training.php) 

 

And even earlier, we can turn to the Swedes, who invented "fartlek" ("speed play") training, which involves a more liberated approach to intensity, allowing the athlete to modulate the speed and effort during on-times, and also adjusting them to fit terrain, especially in locales lacking a track facility with measured distances. 

 

Gosta Holmer, innovator of "fartleks"

OK, enough history. Taking all of the above we can safely conclude that intensity training through interval work has a proven background in endurance athlete success. But the point of this essay is not to justify that fact; rather, the most important aspect of interval training is knowing when and how to use intervals. Metabolically speaking, your aerobic base (that crucial physiological component which allows you to run long distances, ski 30km without stopping, and be a generally fit person) is tied inextricably to the production of mitochondria (we won't conduct the bio lesson now, so for background on mitochondria, check out Lore of Running or your old high school bio textbook). Simply put, mitochondria are your cellular energy factories. They take glycogen (the body's storage form of carbohydrate) and turn it into ATP and other byproducts - the fuel for your muscles. Without these factories you simply could not function. The problem is, high intensity training actually can damage your aerobic system by destroying mitochondria. It's the same situation as over-racing. When you repeatedly put your body into a state of high fatigue, especially by exceeding your aerobic threshold and producing lactate, the pH in your system sways into an acidic realm. Cellular components like mitochondria cannot live in an acidic environment, and they start to die. So you can imagine, if you're performing intervals only, without adequate base training (sub-70% of max HR) and recovery sessions in between, you will be destroying your crucial energy factories (mitochondria) without simultaneously rebuilding them through aerobic training.

While nothing feels quite as satisfying as finishing a hard workout, it must be couched upon a firm aerobic foundation

Understandably, high intensity is imperative, both for training purposes and of course in racing. But there's a reason why athletes structure a "training season" and a "racing season"; you must rebuild your aerobic base (your mitochondrial facilities) in between racing seasons, otherwise you wouldn't have anything left in your body to provide energy after several months of mitochondria-killing efforts.
 
All of the above is meant purely to emphasize the role of intervals in a comprehensive training protocol. Intervals are not the sole means of producing endurance success. They may be more sexy than a boring two hour run at 120bpm, and pro athletes tend to get their visibility during their hard training sessions than the slow ones, but that should not justify a diet of intensity alone. Think of it as the frosting on the cake - if there's no cake, you can frost the cake plate, but even a child could then recognize that there ain't much substance.

Stay tuned to Methow Endurance for more detailed background and explanation on structuring intervals into your training plan. They are irreplaceable, but they cannot stand alone.

Beginning Running Class

We live in a valley full of amazing athletes. As such, getting involved in endurance sports here can be quite daunting. Clients often tell me they "could never do that" after asking me about a run or race. The thing is, I didn't always run long distances or look the part of a long distance runner. A wise Physical Therapist often says, "you get good at what you do." I couldn't agree more. I started running to exercise my dog in high school, and over the next fifteen years, became a runner. While running is simple, there is still an element of finesse and technique. Like learning to play a musical instrument or a language, learning a new sport takes instruction, time and practice to engrain new pathways in the brain and thereby, the muscles. There are a few cues that can be the difference between feeling energized by a jaunt on the trail and exhausted, worked over, and achey.

Learning to activate stabilizing muscles 

Starting Monday the 11th, I'm teaching a six-week class to learn how to run so that you feel good or even better when you are done than when you started. It's possible, believe it or not. Because the class focuses on technique and core work, it's perfect for people who have always wanted to start running; people who ran in previous lives but haven't been able to recently; or people who run now but want to feel better when they do. This is not a class to see how fast or far you can run. If you're interested in joining in, call Winthrop Fitness at 996-8234. We'll go from 5:15-6:30 at the gym. Feel free to email me with any questions. I hope to see you there!

Fueling for 50km (skiing, that is!)

What do you eat?

It's probably one of the most-asked questions an endurance athlete gets. Whether it pertains to daily diet, how to stay lean, or how to fuel for training and events, people are quite consumed (so to speak) with what skiers and runners put in the tummy. And in truth they're worthwhile questions; lost is the athlete who doesn't eat well. For training, it can derail decent workouts into bonked disasters and poor recovery; for races, well...if you have never experienced the giant's hand come crashing down upon your skull, reducing you to a whimpering wet blanket who lusts only that enormous, pan-fried-in-butter Angus burger with blue cheese and caramelized onions... Ahem. Excuse me, I appear to be hitting the wall. Allow me to snarffle a gel, post-haste.

Ultrarunners who compete in 50 and 100-mile events have their own personal mixture of voodoo and peanut butter to fuel them through the grueling day, but skiers must rely on different means. Lacking the ability to carry hand-held bottles, or effectively use running packs such as those from Ultraspire, skiers must instead look to more compact fuels and sparse intake methods.

Last week I competed in the American Birkebeiner 50km ski marathon in Hayward, Wisconsin. I'm a sprinter by ability, so my foray into the ski marathon realm was a bit of an experiment. While I've spent plenty of long hours in overdistance workouts in the training months, it's rare that I spend more than 30 or 45 minutes in a ski race. So going into this race, I wanted to make sure I was prepared, food-wise. As a bigger athlete, I know I'm burning a lot of calories and while you can never replace calories lost in a 1:1 fashion during hard training or races, you must maintain some level of replenishment so your body doesn't enter a state of catabolism (scavenging muscle tissue) or just simply shutting down (i.e. cramping, bonking, general unpleasantness).

Check out the "Jingle-Gels" attached to the drink belt.

My plan for the race was simple: I had one 24oz bottle of strong HEED, and one gel per every half hour of racing. Also, I had a smaller bottle ready to be given to me by a friend at the 38km mark in the course. This was my "Go Juice" bottle, filled with flat Coke and a few crushed-up caffeine pills. This is an old marathoner's trick: your body, at the tail end of a long 2+ hour effort, is craving sugar in any form. Combine simple sugars such as those in soda with a jolt of caffeine (which not only serves as a stimulant but also helps to mobilize fat tissue for metabolism), and you've got a ready friend in your time of need. I should mention though, along with all fueling during races, please experiment with different drinks and foods during training before using them in races. The options I'm suggesting here might not work for you in the same way as me, either in terms of quantity or type of fuel.

Perhaps the most important thing to remember in fueling for anything, be it training or a race, is to be consuming calories BEFORE you start feeling the craving. Tim Noakes has a compelling new book which argues that we need far less liquids than we typically consume during race efforts. And yet, hydration aside, sports drinks offer a ready source of calories in an easy-to consume medium. I've read that your muscles can store up to 2500 calories in glycogen, which is ample for a two hour competition. However, completely draining your muscle glycogen stores to the bottom of the tank can't introduce good vibes. I'd rather end a race with a bit left in the tank, and save myself the bonk/cramp/crankiness.

Bottom line: for ski efforts lasting two to four hours, plan on 200-250 calories/hour of fueling. One Hammer Gel contains 90 calories, and a two-scoop bottle of HEED has around 200 calories, so consider taking a gel every half hour, and a few big swigs of HEED every fifteen minutes. I find that if I schedule it in this manner I remember to actually feed. Another way to do it is by kilometer; many ski marathon courses have kilometer signs, which allow you to break the course into sections. For the Birkie, I ate a gel every 10km, and took a few big slugs of HEED every 5km. Play around with these strategies and experiment with different foods and drinks. You'll find a sweet spot of fueling that helps you maintain a steady level of energy without introducing a heavy stomach or discomfort.

Spring Training Group

It's time to start training! I'm doing another running class at Winthrop Fitness this spring. Since the Rattler provides an early season race, I thought we'd start earlier in the year so people can use the class to build up their training for the event, or just get a head start on the upcoming running season.

There will be two different sessions, one for beginners and one for more advanced athletes. Both will focus on learning more efficient technique on different terrain and incorporating certain workouts into your own training. The advanced class will work on these things while running, while the beginning class will have more drills and instruction without continuous running.

Training goes from 5:15 to 6:30 on Mondays for beginners, and Wednesdays for the advanced group. We'll meet at Winthrop Fitness for the first couple of sessions, then head to different trails as snow allows. The cost is $95 for eight weeks. The fun begins Febuary 25th and Febuary 27th. Call the gym at 509.996.8234 to sign up. Questions? Email me at alison(at)methowendurance.com. Come run with me!

Mazama 5/10km Run - Registration is up!

Despite the fact that we're still knee-deep in winter and I'm on the road for racing trips more than I'm home, we at Methow Endurance are already planning what will be a very full summer of running events and races. I just put the finishing touches to the registration page for the Mazama 5km and 10km running race, to be held in late May.

Click here to learn more and to register.

Women's Trail Running and Yoga Retreat

It's time for the third annual Women's Trail Running and Yoga Retreat! Well, I guess I should rephrase that, as the temperature is hovering around zero and we're enjoying perfect skiing conditions right now: it's time to get excited for the third annual Women's Trail Running and Yoga Retreat! Join us May 2-5 for an extended getaway to experience the best the Methow has to offer: sun, fun trails, snow-capped mountain views, wildflowers, and relaxation in a beautiful place. This year we'll be based next to the Methow River, at Winthrop's River Run Inn. They have cabins, inn rooms, and a main house to accomodate both groups and individuals, complete with a swimming pool and hot tub for afternoon relaxing. They are giving us a crazy good deal (rooms between $35 and $55 for single occupancy), so as not to break the bank.

The plan: wake up, eat yummy food, run, eat yummy food, practice yoga, relax, eat yummy food, sleep, repeat.

Early May brings sun and myriad wildflowers valley-wide, and we'll tour the area on daily runs (or twice daily if you're so inclined) between one and three to four hours.

This year I'm excited to have a demo fleet of Scott Running shoes for everyone to try: their lightweight and innovative design make a great, fun feeling shoe. Also new this year, local photographer Kristen Smith will document the weekend and give everyone a photo-loaded cd of her work. Because food and fueling is so important for maintaining a healthy running lifestyle, Stewart Dietz Catering will provide us with nourishing, vegetarian meals (every meal except Saturday night so you can experience our local restaurants). There will be opportunities to work on trail running technique; learn strength exercises, nutrition strategies, and injury prevention to supplement your running; and how to formulate a successful training plan. Finally, local shoe whiz and Winthrop Mountain Sports owner, Rita Kenny, will give a talk on the importance of shoes and how to find the right one for you.



Details:

When: 5pm Thursday, May 2 to 11am Sunday, May 5, 2013

Cost: $275. Includes catered dinner Thursday, all meals Friday, breakfast and lunch Saturday, and breakfast Sunday; guided trail runs in groups based on level and distance; technique instruction; injury prevention/strength session; nutrition discussion; and a shirt. As I love a girls' weekend, bring a friend and take $15 off registration (email me for the discount code if you want to register online.

How: Register online, print or email this form. Call River Run Inn to make your reservation at (509) 996-2173 (make sure to mention you are part of the running retreat to get your discount).

The Rattler is Back!

April 20, 2013          9am

4-Mile, 9-Mile and Half-Marathon 

Pipestone Canyon: Winthrop, WA

A fun, beautiful and challenging trail run in the Methow's unique Pipestone Canyon.

Course Information:
Four-mile: a mix of singletrack and doubletrack, this loop has a couple of rolling hills in and out of the forest, with about 300 feet of climbing.

Nine-mile: this loop goes along the Pipestone Canyon ridge, with some steep climbs and lots of snow-capped mountain views. There is about 1700 feet of climbing and some technical trails. After dropping off the ridge, you can refuel at the well-stocked aid station, then make your way up the canyon on the doubetrack to the finish.

Half-marathon: put the two loops together into a figure eight and get about 2000 feet of climbing. There will be an aid station after the four mile loop as well.

Register online or send a check with this form. Bring a volunteer and run for free! Contact us for this option.

Other information:
The weather in April is often like the pictures below, warm and sunny. The day after these pictures were taken, however, it was raining, so be prepared for everything the Pacific Northwest has to offer.

Methow Valley Inn, is a beautiful and comfortable bed and breakfast in Twisp; it is close to the start and the owners are offering a 20% discount to runners. Call to reserve your room at (509) 997-2253. Make sure to mention you are running the race to get the discount.

Directions to the start:

The race is on Washington Department of Fish and Wildlife land, so a Discovery pass is necessary to park. Please respect our state lands by bringing your pass.

From Winthrop (allow 25 minutes):

View My Saved Places in a larger map

From Twisp (allow 30 minutes):


View My Saved Places in a larger map