Ask the Coach
Ask the Coach
By Coach Kirt WestJuly/August 2009
For the Washington Running Report
Dear Coach: I read your column in the May-June Washington Running Report in which you discussed the importance of alternating hard effort days with easy recovery days. I'm definitely a back of the pack runner speed-wise but I'm consistent and I run between 30 and 35 miles per week depending on my schedule. I've been running for 25 years now, running more than 20 to 25 miles per week for the last ten years. Sunday is my preferred distance day (8 to 12 miles usually, more if I'm training for a half marathon or marathon). If I run a weekend race that falls on a Saturday, (a 10K or 5K) do you think it would be a bad idea to run a slow long run the next day? Last March I ran a half marathon on a Saturday and then ran a slow 3 or 4 mile short run the next day. Do you think it would be okay to run a full effort hard 10K on a Saturday and still do my usual Sunday long run? Bernadette
Bernadette: I have often trained the same way-either racing on Saturday or doing speed work and running long on Sunday. I have also done short easy recovery runs the day after a long race of 10 miles to a half marathon as well as after a long run of 18-20 miles. The key to the long run on Sunday or a recovery run is to make sure that it really is a slow recovery run. You want to keep it in the 60 to 70% range of maximum heart rate if training with a heart monitor. In other words, you want to maintain an easy conversational pace. The one thing I would urge you not to do is flip flop the approach of running long one day and racing or doing speed work the next day because you will have trouble getting the necessary leg turnover to run fast and you would be increasing the risk of a running injury.
Dear Coach: I recently read an article from 2006 on the Washington Running Report Web site that you wrote for beginning runners. I am a beginner and have been training with a very basic (Polar FS1) heart rate monitor. I also wear a Timex 8 lap Ironman watch to time myself, but wearing two units has become a burden. I want to buy one unit with heart rate functions as well as lap and split functions, but am having a difficult time wading through all the sales information on heart rate monitor Web sites trying to choose a unit that would suit me. The issue is because I'm a beginner; I don't know how many features I actually need. John
John: I would suggest getting a relatively basic heart monitor-without too many bells and whistles. The functions that you need beyond getting the basic heart rate are ones that let you set training zones and beeps when you are below or above the set zone and records splits. All other functions are optional and not essential. However, depending upon your budget, you might want to consider buying a heart monitor with a GPS system that records pace and distance run. The GPS monitors are quite pricey (several hundred dollars) in comparison with a basic monitor that costs approximately $100. Because there are many different brands and models with all sorts of bells and whistles but which do not have a stop watch/split recording feature, I would suggest going to a running specialty store which would be more likely to have models designed for this.
Dear Coach: I am afraid to run! I am 53, about 20 lbs. overweight, and sedentary, with great blood pressure but high cholesterol. In the last few years, I have changed careers, gotten married, gained 10 lbs., gone through menopause, and gotten totally out of shape. I have always battled a weight problem, but seemed to conquer it when I lost 40 lbs with Weight Watchers 20 years ago and worked out religiously. The last few years, it's all fallen apart. Can I really start running at my age in my condition without hurting myself? My knees have seemed to hurt in the past when I've tried to run. Gail
Gail: There is no reason why you cannot resume running. I would suggest the following steps: Go to the one of the area's running specialty shoe stores to get fitted for a shoe that is appropriate for you. Start a walk-run program of 30 minutes that involves more walking than running at first and gradually reduce the amount of walking to the point where you are running nonstop. Once you can run 30 minutes nonstop, you can increase the total time you run each week but by no more than 10 percent per week. If you continue to have knee problems, consider seeing a sports medicine podiatrist to see if you need inserts or custom orthotics.
Kirt West has been running for 35+ years and coaching for more than 15 years. He is a former member of the RRCA Coach Committee and helped to establish the RRCA Coaching Certification program. He is the Coach for the Bill Rodgers Credit Union Cherry Blossom 10 Mile Virtual Training Program. He also helped to establish the first formal coaching program for the Montgomery County Road Runners Club and has been a staff coach at Roy Benson's Nike Summer Running Camps.