A Little Math Motivation

The post-marathon mystery 5lbs. are gone, yet at 125 I'm at what feels like a "heavy" training weight.

I suppose it's time to start whittling the weight down now so I can arrive at 115 racing weight in April.

Ever wonder how much those few extra pounds slows you down? There's a simple formula you can use to calculate a projected V02 Max based on a projected weight loss. Simply multiply your current weight by your current V02 Max, then divide the result by your projected weight.

For example, I currently weigh in at 125 lbs., and based on my most recent 5K and 10K race times at that weight my current V02 Max is around 40.8. If I wanted to see what my projected V02 Max would be if I were to lose 10 lbs, here's the formula...

125*40.8/115 = 44.3

As you can see, if I drop 10 lbs my V02 Max would go up over three points! A 5k time at V02 Max 40.8 is 23:42,while at V02 Max 44.3 it's 22:05. That's a pretty significant improvement for simply losing 10 lbs.

Now that's motivation!


P.S. The link below will calculate your V02 Max based on a race time.

http://www.brianmac.co.uk/vo2race.htm

[ORN:Obligatory Running Note] One hour dynamic strength training session this morning at the Y. 6 miles at base pace is on the schedule for this afternoon.

The Change Challenge

Ch-ch-ch-Changes
(Turn around and face the strain)...

What is this vague sense of unhappiness and negativity I've been feeling ever since I started my new training plan?

Over the weekend, the last 40 minutes of my 16 mile progression run brought the answer clearly into focus for me. As I tried to push through the fatigue to increase my pace, I realized how exactly like the marathon this type of running is. This led to a series of revelations that went something like this:

"Ha! I have correctly zeroed in on what I need more of in order to improve". Elation!

"Whew! I have a good training plan. Plenty of Tempo, Progression and MP runs." Relief!

"Shit! I am really suffering right now. I don't want to do this." Anger! Rebellion!

"Fuck! There's no way around it. No cheating. You have to pay the price to improve. Pain! Fear!

"This is it. Moment of choice. This is how you define yourself. Keep running. Don't stop." Man Up! Character! Strength!

Resignation. Acceptance of the pain.

It's funny how a run can change your whole world. Even if it doesn't last. In that moment, I knew the truth of my predicament. To reach my potential I would have to be willing to man up, dig deep, and embrace the misery - Repeatedly, and maybe for years.

The vague sense of discomfort and unhappiness I was feeling was just the outer manifestation of what I'm calling "The Change Challenge" - the discomfort of being pushed beyond where you thought you had to go.

I thought I had done enough to reach my goal, only to find that running 3:50 requires more hard work on my part. I have decided it's worth it, but I realize that deciding to make changes to improve is like walking into the unknown, you have to accept the lack of control that goes with it. It takes courage.

If change were the easiest thing to do, then most people would change. But we know they don't. Instead, they stay comfortable. They take the easy road, somehow thinking that since they wish things were better, that, in and of itself, must be noble. It isn't! Taking the difficult road of change in the face of easier roads is noble!

Life is change. Growth is optional. Choose Wisely.

[ORN: Obligatory Running Note]: Scheduled for this afternoon: 4 mile Tempo Run. 2 miles warm up and cool down. I put this workout off yesterday due to lingering fatigue. I feel ready to crush it!

FRIDAY FUNNY: VHS Reveals

Surely the running gods shall smite me for this, but with the help of my accomplice here, I simply cannot pass up the opportunity to poke fun at this 1995 instructional video that Bill Dellinger produced at the University of Oregon.

Notice I said video, not DVD. Yes, it's true, I have a secret hidden VHS video vault in my home. I occassionaly break out a classic or three for my secret video viewing pleasure.

The other day, in a blind search for Pretty In Pink, I inadvertently discovered this dusty gem, so of course I popped it in the old player (uh, yes...I also have a VHS player- duh!)curious to see what might have originally prompted me to send away for this. You see, I'm pretty sure there was no online ordering back then. I probably had to fill out an order form and wait 3-6 weeks before my bubble packaged envelope arrived in the mailbox.

O.K., I will say this: with few exceptions, the actual information contained therein is basically solid. Occasionally, some random "fact" is thrown out there like, "you must reduce the mileage of the athlete with high arches, as they are prone to injury." Huh? Otherwise, Mr. Bill spends 45 minutes speaking about solid stuff like the Priniples of Moderation, Progression, Adaptation, Variation, and Callousing.

All good stuff....but delivered in a monotone of m.o.n.o.t.o.n.o.u.s.n.e.s.s.

It's unbearable how bad a public speaker Mr. Bill is. Why they would not just have him stand next to someone who could actually make this stuff sound interesting,vital,facinating even, is beyond me.

But here's where it gets good. Playing in the background is footage of collegiate level runners training and racing on the track, a lot of it on Hayward Field before it got all prettied up for the US Olympic Trials.


Moderation. The ability to reach the big meets healthy and injury
free. Rudy Chapa and Alberto Salazar are used as examples for how it is better to enter the championship under trained than over trained.

Apparently, the concept of clothing moderation was lost on these two.


Progression. During this five minute discussion charts are used of Matt Davis’ goal of running 13:30 for 5000 meters. By adjusting the date and goal paces, workouts can be tailored for each athlete. Charting progress and changing intervals are the guides to each workout. Steve Prefontaine is used as an example of adjusting goals.

By adjusting their shorts, these guys can avoid showing those butt cheeks.



Boys, for what it's worth, Steve Prefontaine somehow managed to look cool in his Duck uniform.



Callousing. The basic premise of.. I'm not even going there.

Happy Friday everyone!