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On the A to Z Running Podcast, Andi and Zach discuss how to run by effort. When you train and race by effort you get the most from your work. Your effort is the input, your time is the output. Using this mentality in training can reduce fallible feedback from the watch, allow for you to train your systems properly, liberate you to find out what’s possible, and helps you learn to listen to your body’s needs. You will become a more intuitive runner when you train based on your effort.
Stick around after that for the latest from the world of running, including the US Half Marathon Championships, world standard times at the Sound Running Track Meet, and news about what the upcoming track season looks like for the professionals.
INTRO
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MAIN TOPIC: HOW TO RUN BY EFFORT
Main Topic: How to Run by Effort
What is the goal?
You start with goal because you are the one who decides what success looks like for you. Whether you are looking at performance, pleasure, or lifestyle you can benefit from effort-based training.
The ultimate vision is to know ourselves and our efforts thoroughly and accurately. We want to consistently give exactly the degree of effort we ought in every instance so as to achieve the best possible outcome.
How to Accomplish the Goal
The idea is that you want to run by feel, not objective measures. The effort is the input, the pace is the output. We only want to stress the system in the way that need to for the purpose of the run.
Some helpful tips:
- It can be beneficial to use a heart rate monitor for a time to get a true judgment on your effort.
- Evaluate how you feel after each run and compare it to the intent and other recent efforts
- Keep a training log… you’re never going to remember it all and most of us don’t want to be putting that stuff on Strava every day
Why do this at all?
Large and small implications and benefits
- No more running by pace, be it workouts or racing
- No more blowing up (ideally EVER)
- No more burnout
- Enjoy running every effort/workout
- Feel good from training (*almost always)
- Be successful in every race/performance
- Better understand other factors that influence training and performance
What does this look like in specific workouts?
We wrote an article about Fartleks which included a basic workout framework. We have also discussed fartleks specifically on the show in the past, like ep114 of the A to Z Running Podcast called, “Understanding Fartleks.”
Remember Coach Barry’s advice, “Train. Don’t Strain.”
Consider your purpose and the duration and adjust efforts accordingly.
In the episode we explain how to gauge efforts for:
- Easy Running
- Sustained Strong Efforts
- Interval Strong Efforts
- Long Runs
- Races
WORLD OF RUNNING
World of Running
#1. US Half Marathon Road Championships
(USATF)
- Women’s race
- Emily Sisson ran the US Half Marathon record for a dominant win in record time, 1:07:11.
- Overall standings lead for the USATF Road Racing Circuit ahead of Emily Infield and Emily Durgin.
- Where the race really happened, “ The three women would pack together, with Allie Kieffer and Andrea Pomaranski eventually pulling away from Tayler Tuttle. Over the final half mile of the race, Pomaranski charged ahead, claiming an impressive runner-up effort in 1:13:12. Kieffer hung on to easily claim third in 1:13:16, while Tuttle placed fourth in 1:14:13. Jane Bareikis (Crestwood, Illinois/USATF Illinois) took home fifth in 1:15:05.”
- Previous podcast guest and my personal friend, Joanna Stephens was 6th!
- Men’s race
- Leonard Korir won the men’s race in a tight finish (am I a broken record with this one?) winning in 1:02:35 only a second over Futsum Zienasellassie in 1:02:36.
- Rounding out the podium is Jacob Thomson who says on instagram he has been chasing Futsum since he was 15.
#2. Sound Running Track Meet
- Crazy fast 5ks
- The men
- Jakob Ingebrigtsen made a rare appearance at the Sound Running 5k. He had to work to win.
- Sound Running got him for FREE. His agent was looking to get him in to a fast 5k in the US.
- Ollie Hoare rabbeted and the field was shooting for 13:10.
- Jakob won in a time of 13:02.03 winning by only a second over Mohamed Mohumed of Germany who ran 13:03.
- Third in a personal best time was the OAC’s Olympian Joe Klecker in a time of 13:04.42
- The top 8 all ran under the world standard including familiar names Nico Young and Connor Mantz. The standard is 13:13.50. Mantz snuck under by .25
- The women
- 8 is the magic number for the 5k at Sound Running with 8 women also clocking world standard times. The standard is 15:10 for the women.
- Leading the way was previous podcast guest Natosha Rogers
- Ran near her PR 5k time to win in a time of 15:05.22
- Fairly new to the scene is 26 year old Taryn Rawlings who claimed runner up in a personal best time of 15:05.94
- 800m
- Women race
- PBs for many
- Olympic Trials Finalist, Allie Wilson runs a PR in the 800m 1:58.18
- She actually fell across the finish line
- World leading time
- Second place also claimed a World Standard and PR Nia Akins
- PBs for many
- Men’s race- no world standard times
- Women race
- 1500m
- Womens 1500m
- Three in the women’s race claimed their early World Standard times
- Gabriela DeBues-Stafford with the winning time of 4:03.20 (left Bowerman Track Club, but still sponsored by Nike)
- Sinclaire Johnson close at DeBues-Stafford’s heels 4:03.33
- Katie Snowden, 4:03.90 not far behind the other two.
- Three in the women’s race claimed their early World Standard times
- Men had no world standard times
- Womens 1500m
- 10000m
- Three women claimed World Standard performances in the 10000m
- Rising star Weini Kelati 31:11.11
- Sharon Lokedi 31:14.41 (4th place and a new PB at today’s united New York half)
- Rose Davies 31:18.54
- Last but not least, the last event of the night…. The men’s 10000m takes the cake for world standard qualifiers!
- 10 men qualified under the world standard of 28:20
- Leading the way to a slew of fast times was Zouhair Talbi. (Student who is an Olympian representing Morocco)
- His reflections, “Honestly, 10000m can get tough when you’re not feeling good. At around 3k into the race, I felt my legs tighten up as my body ceased to respond. At around 7k I almost dropped out. I had to verbally tell myself to keep going because the race became so difficult. There are many reasons that this could have happened. As a full time college student, I’ve had to work nonstop this past week on preparing for my finals exams and projects. This impacted my recovery time, and, therefore, how I felt during the race. I also had expectations about the pace and way the race will go. And even though I still came out with a win, there’s a lot to learn from this experience. And there’s a lot that I will adjust for my upcoming race on May 28th in the pre-classic 5000m. Until then, it’s back to training and just taking it one day at a time.”
- We won’t list all of the amazing performances, but we do want to highlight Zach Panning of Michigan (8th) and previous podcast guest Sam Chelanga (4th) who hit the qualifying mark!
- Three women claimed World Standard performances in the 10000m
- The men
#3. Looking ahead
- Two Diamond League Meets (Shanghai And Shenzhen) In China Canceled Due To COVID
- A substitute event in Poland was added to the calendar.
- Chorzow, Poland, on Aug. 6
- The 2022 Toyota USATF Outdoor Championships will be held June 23-26 at the University of Oregon’s newly renovated Hayward Field. The meet will serve as the qualifying event for the 2022 World Athletics Outdoor Championships, set for July 15-24 at Hayward Field and marking the first time the event will be held on U.S. soil.
BONUS:
We forgot to highlight last week a few accomplishments by previous podcast guests: Shawanna White won the Flying Pig 10k. Todd Buckingham (Dr. Todd) was AG national champion in all three his events and overall winner of the National Draft-Legal Sprint Duathlon
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