The Build Phase

The Build Phase

This time last year I had read a lot into running, trying to source as much knowledge as I could to improve my own running. From journals to texts to magazines to blogs to websites, everything that stood out I read it, some in more detail, others just a glance. From there I felt ready to approach my training with knowledge to burn, a program loaded of macro-cycles, micro-cycles, phases of training, target races, key runs and so on, it looked very pretty on paper. But I got injured and it all went wrong.

Knapsack - my only focus race for
the Summer

So I dropped it all and ran to feel aiming to build my fitness by listening to my body’s response to the load and allowing enough recovery to get the adaptations. I still was planning and programming but not like earlier, I targeted a fortnight at a time based upon what was coming up and it was working for me. I made some good choices and some bad ones in 2014 and had a year that reflected this. I wanted 2015 to be better, I had knowledge and experience in my programming and the realistic attitude to approach running as both a runner and coach with my views and theories.

I have been helping Brendan Davies with his new business UP Coaching and have been fortunate to be able to coach people individually and in a group. I was lucky when Brendan decided to help me in 2012 and now working alongside him has been brilliant. It is great to be able to continue to be associated with such a great athlete who with time will continue to succeed as a coach if he has the same attitude and focus for his coaching as his running.

But this has also worked on my views on coaching, programming and training, views that I plan on developing over time with further study, training and practice. These views take time to develop and like my own running I must be patient and allow the experience to come, not go chasing after it.

So my build phase over summer is now in transition with this week a shift occurring towards the month of March and in line with my racing plans a much different month of training awaits in the lead up to the Buffalo Stampede in April. I have been able to meet all key objectives over the build period and having seen others in the same mode of training. I have been learning so much more than through just reading. Both the theory and practice have been beneficial to me on many levels and this with a real effort to try and achieve a better training, family and work balance. I am feeling fit and ready for the year ahead.

The build phase is a vital component of any distance runner and from reading (Lore of Running, Little et al. 2010) there are many approaches towards this model of training. My experience has led me towards the view that the build phase is vital for the following reasons;

• It allows long and gradual conditioning of the cardiovascular, muscular and skeletal systems. These adaptations take time and can not be rushed, so the view for development aerobically should be over years not months, with the build phase being the ground work for this each year.
• By operating at a lower intensity there is greater requirement for additional time to be focused upon strength and conditioning as well as lowering the likelihood of injury.
• The training completed in this phase should not only build the athlete physically but also allow gains in mental development. It is a good opportunity to run your longest distance, longest time or biggest climb without the pressure of doing it quickly.

The phase also has its negative or danger points. These are purely from my experience and only limited reading (Lore of Running);

• You can lose track of time-spent training. I had a moment where I reflected upon waking feeling particularly ordinary, I checked my 7 day progress and I had trained for a total of 21.5hr with big kms (167km) and 6100m elevation included in that. It was there I decided that in the build phase I needed to be more aware of my training log and listen to the body, so yes I took the day off.
• There is definitely room for too much similar training, too many long slow hills, too many easy paced runs and so on. I have been making a point of including a weekly interval session that is fartlek based for 30min and with this some middle paced runs to keep the muscles guessing and gaining.
• The timing of the build phase is tough, how long is enough? When to change and transition? And what to do? These are questions we all have. I have been running with fortnightly blocks checking off set runs in that period with a gradual build for 3 weeks followed by a de-load week, it has helped but is it right?

So the build phase is something that we all do as distance runners. Some are more planned and prepared, others more ad-lib or ad hock. Some of us run more and some run less. I have looked towards other coaches’ methods and they all have their particular way of training athletes, this I am sure has come from time, experience and practice. I feel that we all are different and no person should do the same thing in training, we can complete similar training but it must be specific to the individual, their goals and their ability.

My own views on my training and coaching are definitely growing as I push myself further into running. I am by no means close to being ready as a ultra runner or running coach, I’m still very new to this area and understand that what I wish to do in the long term is still a long way away. What I know is that I am willing to learn, listen, evolve, adapt and grow, with this I can continue to grow and hopefully assist others with their growth as well.

My thoughts re my latest phase are simple – be consistent, be prepared, be committed and be reactive.

References

Lore of Running 4th Edition, T. Noakes, 2003

Run For Your Life Magazine, Various issues/articles/authors 2013/14/15.

Billat, L.V. 2001. Interval training for performance: A scientific and empirical practice. Special recommendations for middle- and long-distance running. Part I: aerobic interval training. Sports Medicine, 31 (1), 13-31.

Daussin, F.N., et al. 2008. Effect of interval versus continuous training on cardiorespiratory and mitochondrial functions: relationship to aerobic performance improvements in sedentary subjects. American Journal of Physiology: Regulatory, Integrative and Comparative Physiology, 295, R264-72.

Helgerud, J., et al. 2007. Aerobic high-intensity intervals improve VO2max more than moderate training. Medicine and Science in Sports and Exercise, 39 (4), 665-71.

Joyner, M.J. 1991. Modeling: Optimal marathon performance on the basis of physiological factors. Journal of Applied Physiology, 70 (2), 683-87.

Joyner, M.J., & Coyle, E.F. 2008. Endurance exercise performance: The physiology of champions. Journal of Physiology, 586 (1), 35-44.

Kubukeli, Z.N., Noakes, T.D., & Dennis, S.C. 2002. Training techniques to improve endurance exercise performances. Sports Medicine, 32 (8), 489-509.

Laursen, P.B. 2010. Training for intense exercise performance: High-intensity or high-volume training? Scandinavian Journal of Medicine and Science in Sports, 20 (Suppl. 2), 1-10.

www.ultra168.com

home.trainingpeaks.com

Coaches of Influences

Brendan Davies - UP Coaching, www.upcoaching.com.au

He has mentored and coached me since December 2012. I have learnt so much from him and value his input and feedback on both my running and coaching.

Andy DuBois - Mile 27, www.mile27.com.au

I have had limited interaction with Andy but I value everything he has to offer.

Hanny Allston - Find Your Feet, www.findyourfeet.com.au

Similar to Andy, Hanny offers a unique and educated approach to coaching.

Others that have had an influence;

Sean Williams - Sweat
Matty Abel - DBA Project
Charlie, Dan and Jess - Believe Bootcamps Bathurst

For those interested in my build data it is below, I began 17th December and finished 27 February.

Quality Elevation was a focus.

More time based than distance based training.

Inov-8 X-Talon 200 Review

The view from above my favourite trails in the Blue Mountains
at Wentworth Falls 

X-Talon 200

Upon the release of the X-Talon 200, I was interested, they seemed the perfect fit for my Skyrunning and trail running plans in 2015.

Grip like a X-Talon 190, light like a X-Talon 190, fit like a Trail-roc and offer the support of a X-Talon 212.  All the more reason to be interested, actually excited, excitement on that was on par with when my first ever pair of X-Talon 190 were in the mail.

For me I run in Inov-8 for one reason, they work for me.  They serve a purpose and I can choose a pair that’ll suit every run I do, on road and trail.  I love the trail range, the grip of the X-Talon and the comfort and durability of the Trail-roc.  I have a pair for every race and training session I do, but there was a bit of an issue when I ran my first Skyrun in 2014 down at the Buffalo Stampede.

My first and most recent pair of Inov-8's

I wore the X-Talon 212, they gave me grip, support and the trail feel needed.  I was very happy with them and I felt confident during the race but as I continued on the many long descents my toes were getting belted somewhat.  The fit is narrow compared to the X-Talon 190 and over time and distance this eventuated in my first ever black toe (obviously the fit of the 212 is not right for me). While only a minor problem and not as horrific as some stories I felt a bit worried the same was going to continue down in the Victorian Alps when I visited for racing and training.  Lucky for me at camps and in training the runs are shorter and I could rotate my shoes to reflect the particular trail if needed, so I was very happy to see the new model unveiled which solved this problem for me, the X-Talon range now offers a fit for everyone.

Testing these new shoes over the past week involved a range of trails, from my usual trails around Hassans Walls (single track, fire trail and downhill mountain bike track), to the Winburndale Range (rocky, steep and rough fire trail which is loose underfoot) and finally at Wentworth Falls in the Running Wild 16km Race today (a mix of all trail types including lots of wet areas and stairs).  Lucky for me they also experienced a range of weather from bone dry to sopping wet conditions, so I got a look at how they performed across the board.  All up I spent around 6.5hrs in them, running 45km with over 2500m of up/down.

Inov-8 X-Talon 200

Grip – the aggressive tread allows super grip on everything but wet boardwalks/wood (although I felt an increased sense of confidence on these surfaces than in previous X-Talons I have owned). On smooth firetrail they give good grip but get a bit nobbily underfoot, they aren’t really suited to easy fire trail, unless of course it is wet or sandy then they are pretty good as they lose the nobbily feel as they grip into the trail surface. On single track, rock, steep ups and steep downs they are in a league of their own, I have so much confidence in every step and was able to change direction easily and without slowing down or breaking stride.

Fit – the new wider fit of the X-Talon 200 is perfect, it is similar to that of a Trail-roc. My toes weren’t stuffed or smashed when descending the steep trails at Winburndale and they allowed my toes to spread on every step. They are a true size for me and I found the fit excellent.

Rarely do I pause in a race today I
did to take this view in.

Trail Feel – I had a good feel for the trail under foot and was always getting the feedback needed from my foot but at no point did I get discomfort or pain from a sharp rock. The weight allows good running form and the tread and foot bed gives the minimal feel I love from Inov-8.  All this along with a good amount of protection (including the new rubber toe guard) underneath gives more confidence on the trail.

New Features – the rubber toe box is awesome.  I hit my foot a few times, it didn’t hurt and the rubber material almost bounced away from the rock/tree (a bit like a dodge em’ car) allowing my foot to go over the trip hazard and not stumble or fall.  I was a little concerned that with the new toe box they wouldn’t drain as well but after several creek crossings and many puddles, they drain very well indeed.  This along with the combination of the best features from other shoes in the Inov-8 trail range gives this new shoe a position on the trails of it’s own.

While I wouldn’t go for the X-Talon 200 on runs with mainly fire trail (Trail-rocs are the perfect fire trail shoe) they will be my choice in any mountain race, Sky Races such as Buffalo, for the Glow Worm Marathon, Sydney Trail Series and anything that is wet or technical.  In both training and racing this will be my go to shoe, they are light, comfortable, durable, functional for my running and they look pretty good as well.

A big thanks to Inov-8 and Barefootinc for giving me the opportunity to test the new X-Talon 200 out, it just gets better and better…

Photo Credit

RunningWild NSW