Physiological Capacity: Run Fitness - Part 2.

 In Part 1 we looked briefly at how your body's systems need to be able to work together to allow you to to get out to run, get to the start-line of a race and the, if it's your goal, to get to the finish-line as easily and fast as possible.

The Key…Optimal Fitness…

Optimal means ‘enough to get the job done’. No more, no less.

It doesn’t mean maximal, nor flat-out.

 

At rest, optimal means maintaining basal or minimal levels to survive.

During training, optimal relates to elevated or raised levels of performance to complete and achieve the goal(s) of the session, or a series of sessions (in a day, week, cycle, block and/or phase).  

In a race, optimal equates to maximal maintainable speed, and minimal managed fatigue.

Your fitness - bottom-line - is how well you are prepared to complete a given task.

Whether for podium, performance, participation, prestige or pride: completing your first 5 minute jog, a 5km Park Run, a cross-country or trail race, or marathon all require similar capacities, yet each requires different fine-tuning – that is, different (run-relative) fitness.

Being a “good” runner is relative. For example, breaking the 30, 25 & 20 minute barriers is “good” for many, and is a measure of progress for others. Running 5km in 15 minutes isn’t close to good at higher (age-dependent) levels, and won’t qualify you for state, national or international championships.

Of course, if your initial fitness is low (and you can’t run 5km to begin with), improving it will likely help you with the physical and mental capacity to attempt or complete longer (run) distances.

In this sense, optimal fitness is relative – to individuals, to event, and to age.

Your body lets you build fitness – or prepare you to complete (run) tasks - in two ways:

 

(1) responses: sudden, temporary changes in function caused by exercise. These functional changes diminish after exercise. Responses relate to acute, single bouts of exercise – a run, a training session, or a race

(2) adaptations: more-or-less permanent changes in structure and function following training – repeated or chronic bouts of exercise. They allow your body to respond more easily during and after future sessions. Adaptations bring about structural and functional changes that have effects at rest, and during sub-maximal and maximal efforts. Adaptations make your initial loads or sessions easier, and build your maximal aerobic power and capacity – or ability to go faster and/or longer.

Ultimately, to improve performance you need to challenge your mind, body and skills – challenge it’s plasticity, or ability to change or adapt.

You run. You run regularly. You train. Your body’s physiological systems will alter their function (respond) in anticipation of, during and after each session. Over time, through repeated sessions their structure alters (thanks to nifty mechanical, chemical and genetic signaling systems) and, unless loaded inappropriately, function improves. Stop training and, at different rates, the improvements return towards their initial levels – you detrain.

Regular running optimises your body’s function in relation to (future) running, and maybe a few other tasks. Specific training optimises it for specific events and performance levels.

Depending upon your starting point, time-frames and goals optimizing your running (and training) can be see as optimising your energy and work.

These are the focus of part 3.

Success As A Runner...

Success as a runner – like runners – comes in many shapes, sizes and speeds. 

Some measure success by speed or pace; others by distance; some measure it by comparisons; some, more importantly, by their own progress. Some measure their success by numbers, data and gadgets; some by feel, perception and sense. 

Some measure success by finishing medals, places and results; others by having the courage to begin.

Some perceive success as survival; others longevity, or performance.

The runner young in years often sees success through comparison to others; to those wiser it comes through self reflection and introspection. Numbers can lie. The mirror does not.

To some the success appears to come by, through and with others. 

Ultimately, your success as a runner comes from you - your expectations, your choices and, most importantly, your actions. 

How much of that success you experience, and others see, is your ultimate running journey.

Inner space

Running takes us here,
And takes us there;

It opens doors,
And makes us aware.

To some it's joy,
Even escape;
Some find it a ploy,
To wear a cape.

It may be a trail,
A track, road or path;
For all alike,
A journey you craft.

It can take you away,
A smile upon a face;
Bring you back,
From a far away place.

It can be quiet,
Running your forward pace;
Lest we forget,
All find peace,
Running...
The Inner Space.

I've GOT the formula to success...

I've been around running a long time.

Although I ran and ran as a kid - sometimes away from things, other times to things - I remember the day, place and time I officially became a runner. That was 32 years and some 835,000 kms ago.

I've learnt a few things in that time - read, listened too, heard, seen, attempted, tried, discarded, remembered, reworked, remodelled, reshaped, retried, and nearly retired. I still learn.

The formula to success in running is something I have always chased, and will continue to do. Not so much for myself, yet for others: those beginning or re-starting, those looking to get better - to go faster and further with more ease; for the experienced and the pros; for those returning from ill-health, for those wanting to prevent and/or come back from injury; and those I coach, mentor and consult.

And, for those prepared to listen, and act -  to learn quickly from what has taken me nearly a life-time to come to know, understand, value, deconstruct and reconstruct, contextualise and apply.

Until this morning, in reviewing some old coaching notes of mine, I'd thought that the formula to success in running was easy, simple, yet not complete.  I call it the GOT formula

• Get Out, Train
• Get Out There - now, wind, rain, hills, snow, sand, heat
• Go Often, Training
• Get Off The couch
• Get Over iT

You GET the idea, right?

Well, how about this then? From The Wingate Institute for Physical Education and Sport, the proceedings of an International Seminar on the Art & Science of Coaching (December 1979)...

 To those who do have "the answer" or "the formula" good luck to you.  I'm still working on it, and have GOT to get back to it!

The BIG Race 3

Mornings in Melbourne deliver all sorts of things.
Particularly in Winter.

At 7 this morning, when the 10km and 21km Run Melbourne events started, it was crisp and a northerly wind detracted from any bonus warmth the approaching Sun may have promised. Yet, it didn't deter the many of thousands running, jogging and walking.

A handful of us (in2runners) had the pleasure of enjoying parts of our Sunday long run while running alongside the course.

Although few words were uttered, the faces of many told much of their journey. Particularly at the finish-line.

A race is often a BIG thing for athletes; for people that compete against others or themselves, and against the course and the clock. For some it's about participating and finishing.

Yet, what is it that can make a race BIG?

A BIG race can come in all shapes and sizes, obviously. More importantly, the 'big' is more pertinent as to why it is important to the people that enter, participate, race and finish.

Although the origin of the word BIG is a bit of a mystery, it's evolved from a meaning of powerful or strong. I like this idea. It's a different perspective on BIG as large. This sense creates the idea of BIG conviction, strength and determination.

A BIG race, then can be any of:

• a race that is longer or further than you've ever done, or dreamt possible
• a race distance you complete faster than before - an IWR, an Individual World Record (or PB)
• a race or course that only goes up - a mountain run
• a race or course with large changes in elevation
• a race you paid big entry, travel and accommodation fees to enter and attend
• a race with 5-, 10-, 50- or 70-thousand people in it
• a race in a big city: London, Tokyo, Berlin, Rotterdam, Paris
• a famous race: Comrades, Sydney's City to Surf
• one of USA's BIG four: Chicago, New York, Boston
• the only race you do, ever
• your first race, your first marathon; your first cross-country, trail-, mountain-, track-, parkour- or urban-run
• a race you enter and raise money for charity
• the key focus or priority race for your season or year
• your first team or relay race
• the only or first race you beat your training partner, spouse, child, parent, coach, boss
• the race that sends you off to a representative team
• the race that opens the eyes of selectors, recruiters and scholarship providers
• the race you beat your ultimate rival in: Coe vs Ovett, Tergat vs Gabrisellesie, *Scott vs Allen
• a race you need to finish or beat someone for a bet
• a race (event) that see you travel interstate or overseas
• a race set along one of the world's natural or built wonders: by the Nile, the Grand Canyon, the Great Wall of China
• a race at a championship level: school, region, province, state, national, international
• a race at the Commonwealth, European, World championship, or Olympic Games
• a podium finish
• a first place
• just finishing
• a race that provides proof
• a race that let's you know you are okay
•  a race that inspires you
• a race that reminds you of why you run
• an event that reminds you that you're of the human race

Races can deliver all sorts of things. Some are BIGger than others.

Their importance to individuals has the potential to deliver moer than a crisp Winter morning in Melbourne.

At least, they deliver a knowing and warm smile.

And something so small can be so big!

The Line...

It's that time of year.

It's Christmas. Christmas means different things to different people, for different reasons.

For some, it's the storm before the calm of a New Year; it can be the license to let your hair down and your stomach out before starting over; or, even the mayhem before drawing a line in the sand.




That line comes in different forms. It too means different things to different people.
It can be about:

• stating a point beyond which you will not go
• indicating a point where you've had enough (draw 'the line')
• highlighting a time when you're about to change direction, take a different tact; to change
• to highlight something new, bold and adventurous (to put in on 'the line')
• emphasising a point where any further effort is unproductive (end of 'the line')

Yet, I'm not sure if 'the line' really holds it's worth in gold, or sand. It's too easy to forego 'the line' as we frame it for ourselves, or others. While pausing from a cycle (sorry!) beachside this morning I saw a young boy, no more than 4 or 5 years old, drag a stick along the beach. He drew an impressive line: straight, and long. He called to his mum, "Mum, stop. Look!" He jumped from side-to-side over the line, then ran back to the start and did it all again. And again.

His line ended, yet was never-ending. Well, at least until mum got bored and needed her coffee. It was easy for him to make or profess his line in the sand. It was just as easy to step over it, and continue on his merry way.

As we come into the festive season, and the trimmings and trappings and turkeys of Christmas are bypassed for the resolutions of the New Year, what form will your line take?

      Will it be one of action, or of action stopped? 

Will it be one of drive or determination or passion?

Perhaps it will be another case of the never-ending line that fades into the distance, one defined by many and followed by many more? Will you do it because others have, or not do it because other's haven't? Will you follow this line and start again next year, and the year after? And the one after that, again?

Will your line in the sand truly mark a new beginning, or a new ending?

Or, will you - a day, a week, a minor set-back, a month, an injury later - step over your line and wander, walk or run on, back to your old path? And wonder why? 

You may not. But the running gods will.

Be wary, and toe that line!