Five Things Running: Issue #102
Run more. But read this first!
Heya and welcome back to Five Things Running!
On Saturday I ran a nice 30km race as part of the 5th Trailrunning Cup Hamburg, an unsanctioned race series that takes part in the so called Harburg Mountains, which are really just hills. Nevertheless I got in more than 800m of vert, so there was lots of up- and downhill running. Also, the run started and ended at a hill called Sacrifice Mountain, which is kind of fitting for a trail race. We did run past the highest “peak” in all of Hamburg, at 116 meters. A huge part of the area used to be an army training ground, which makes it an ideal playground for running as they made it into a nature reserve after the army decommissioned the area in the early 90s. Also, my mom’s uncle used to have a little shack somewhere there and every time I get to run in this area, I’m trying to figure out were that could have been, but I last visited it in the late 70s or early 80s, so my memory is a bit foggy…
I had a great Sunday, at least until the election results came in. Conservatives and Nazis have around 50% of the votes, which is absolutely insane, and of course Trump is really happy about that…
Here’s this week’s Five Things Running!
Thoughts on all of these records, and what it means for training theory!
“All of that brings me to my conclusion from the compound gains theory: the reason you don't have to be skeptical of everything you see (aside from taking my word for it) is that most of the improvements are coming from brick-stackers. These are athletes who are just stacking week after week, year after year, improving by small percentage points.” - this is an interesting breakdown by David Roche on why runners are getting faster and faster right now. Well, not me obviously, but the pro runners.
Resisting Despair
“Running is full of difficulties. Some of them are the consequences of our own imprudence — running too hard, too fast, or too long, beyond what our bodies can support. Some of them follow from the structure of the sport — the fact that we are enduring, which is arduous by design.
Other setbacks just happen to us, even when we occupy the sport in sensible ways. Examples include adverse weather, the loss of opportunities, accidents, or illnesses. In these moments, we can be tempted to despair.” - I love reading Sabrina Little, she always packs so much into each and every article.
How to Run Twice a Day to Build Endurance Without Injury
“Every runner has heard the advice “quality over quantity.” But what if you can have both? For runners looking to build volume, boost endurance, or target specific race goals, running twice a day can be an effective training strategy to unlock gains in speed, endurance and mental toughness.” - I’d love to try this, but honestly, how can anyone fit two runs into a day who has a job, a family, and maybe even some interests beyond running?
I’m Training for an Ultra. Just How Long Should My Long Runs Be?
I guess the answer is: it depends. How much do you run before an ultra? When I ran my 50k, I just did my normal weekly mileage of around 50 to 70 km and that was fine.
The Psyche of a DNF (Did Not Finish)
“A deeper reflection might be in order instead of charging ahead with anger and looking for redemption. Questions to ask include: is the timing of this race or the race itself hindering my ability to finish? Am I chasing the finish line for the right reasons? Is the self-made stress cycle of a DNF hindering my ability to give the race a fair shot? Will a different race/environment serve me better?” - my marathon DNF due to back problems still haunts me and that was a few years ago.
I’m grateful for the partners of Five Things Running: Acid Running, New Balance and Coros!
If you missed last week’s edition, you can read it here:
Now, go running!
— Nico
🏃🏻♂️
That is a lot of ups and downs!