MATCHING EFFORT AND EXPECTATION
Photo from the Bayshore Marathon 2022
LISTEN
In this episode of the A to Z Running Podcast, Zach discusses mismatch theory and how to grapple with expectations vs. perceptions of effort.
After that, world of running updates about records at Valencia half, how to make your own gels, and more.
INTRO
-
-
- FOLLOW and SUBSCRIBE
- Thanks for joining in on the conversation on social media. Please say hello if you see us at races!
- She’s Birdie a personal safety device. Use code: AtoZ15 at checkout for a 15% off discount.
-
MAIN TOPIC: MATCHING EFFORT AND EXPECTATION
Main Topic: Matching Effort and Expectation
Study: breathing expectations
(source: Canadian Science Publishing)
- The study: tell runners they are breathing different rates of oxygen vs. room air
- In reality: they were all breathing the same room air
- Those thinking they were breathing thin air demonstrated increased labored breathing (dyspnea)
- Leg discomfort did not change
- What do we conclude about things like this? Expectation is a HUGE factor in how we think we are doing when running…
Last conversations
From episode 158, Mismatch Theory: Quick summary
- How we feel vs. how we expected to feel contributes to hazard score.
- Steve Magness defines it as the degree we feel we can endure at a given effort.
- The key variable is expectation.
- The big question is what data are informing the expectation.
- Context is the imperative difference: how much left to run, etc. relative to how long the distance is.
- Example: 2 miles to go means something very different for marathon vs. 5k.
Layers
- Expectation- How it should feel?
- Example: marathon feels terrible in the last several miles
- Expectation- How I thought I would feel?
- Example: I thought this pace was going to be easy.
- Or this pace is really hard but it’s slower than I thought.
What do we do about this?
#1. Remove things that influence expectations.
- If the source of the mismatch is pace expectation, don’t look at pace.
- Time goals: stop flipping the coin.
- Past experiences: don’t focus on how bad/how good different moments felt in past experiences.
- Instead focus on how much you are exerting/how you want to feel.
.#2. Orient goals around controllable factors.
- The 4 Disciplines of Execution (McChesney, Huling, and Covey)
- Lead measures–progress is measured by the inputs.
- Success means accomplishing lead measures.
- Keep score accordingly.
#3. Cultivate intuition with deliberate training
- Train to recognize degrees of effort and sustainability of effort.
- Train based on exertion.
- Be reflective and honest: can I execute that effort?
WORLD OF RUNNING
World of Running
AtoZrunner updates
- Kristi ran the Great Turtle.
#1. Different approach to marathon pace prediction
(source: Outside Magazine, Alex Hutchinson)
- Studies by some Japanese researchers on marathoners; tried to find trends in training aspects and marathon performance
- Those with similar frequency, higher volume predicted better performance (not surprising)
- Within consistent overall monthly volume, variance in how volume was accrued (frequency, total run distance, etc.) was not a consistent predictor
- Meaning that for a given total volume load, the way you divide it up is not as important as felt
- EXCEPT that indications proved out that there was greater benefit to those who had variability (some longer runs and shorter, not just all similar stuff)
- Hutchinson wrote about a more scientific approach when he reviewed this study
#2. Valencia half marathon
(source: World Athletics)
Men’s race
- Kibiwott Kandie (Kenya) opened up big on the field with a 13:26 5k split from 10k-15k
-
- First in 58:10
- Kandie set the WR at Valencia 2 years ago (it is still #2 all-time)
- Yomif Kejelcha set a new Ethiopian record in second in 58:32
- Kenyans hold 11 of the top 15 all-time
Women’s race
- Konstanze Klosterhalfen (Germany) took the race in her debut, running 23 seconds shy of the national record
Other things
- Race for record: Ben Flanagan broke the Canadian record in 61:00 (Cam Levins was only 5 seconds behind)
- Flanagan was 20 seconds slower than Levins in the first 5k
- Interesting comparison of training as well: Levins much more aggressive
#3. Create-your-own running gels
(source: Outside Magazine, Becky Wade)
- Straightforward good advice here: best way to get a gel that fits the need is to make it!
- Sugar-focused vs. fat/protein focused
- Types of sugars (combination is the best)
- Added sodium
- Our recommendation: consider additional minerals and nutrients like potassium, vitamin C and Bs…
- Challenge: hard to get enough of the micro-nutrients by natural means (which is largely why the synthetic stuff came about)
Pleasure to meet you Zach! Hope to see you around again soon – maybe once Adam gets me fixed up I’ll see you around at some upcoming marathons 🙂
Same! Hope you’re back at it soon.
~Z