Thu, 29 May 2025 02:33:32 -0700WeeblyFri, 28 Feb 2014 17:31:13 GMThttp://www.runwithlloyd.com/blog/the-best-five-minutesIn my experience, the best investment of time for any runner is to perform strides, a.k.a. striders or stride-outs. If you have yet to add a set of strides to your weekly running routine, now is the time. Strides make an immediate and dramatic improvement and are an integral part of the routines of successful runners. It only takes five to seven minutes to perform a set of 4-6 strides. The physiological benefit of strides include increased amount and type of muscle fiber recruitment, an improved leg turnover, greater economy, and better form. Most distance runners perform the majority of their training at an easy, aerobic running pace and particularly so during early season periods of base building.  Adding strides to the routine offers a method to stretch out and change up the pace in small amounts. The practice of strides also offers an additional way to identify weaknesses in your biomechanics. If you are dinged up, or achy in one area, strides usually help pinpoint where in the musculoskeletal system to target additional stretching, strengthening, or therapeutic exercises as well as to identify running form weaknesses. There are several techniques to performing strides. I offer an example:

Find a 100-150 yard distance of smooth ground on any surface, such as a football or grass field, open road or path, or flat dirt trail. Typically, I use the road in front of my house since I run frequently from home, but my favorite place is the football field.

A strider is a gradual increase of speed, over the first three-fourths of the distance, followed by a gradual (float) deceleration to a walk. Recover between strides with a walking recovery of about 15-30 seconds before starting the next stride.

I like performing strides on the football field for the yard lines and it's soft surface. I use end-zone-to-end-zone (120 yards) and break the sections into 30 yard quarters. Example stride technique using a football field:

Start at the back of end zone.

First 30 yds: Start at a fast jog
Second 30 yds: Increase speed. A faster pace.
Third 30 yds: Increase again. Faster yet, but not all-out.
Last 30 yds: Slow down gradually to a walk. Feels like floating.

The stride is a controlled activity. At no time should the stride feel like an "all-out" pace or uncomfortable to do. The main idea with this technique is to avoid a sudden change in speeds. By accelerating every 30 yards, the change in speed is gradual and not abrupt. The same goes for the deceleration. The last 30 yards feel like a "float" slow-down to a walk and recovery. Walk, stand, or stretch for 15-30 seconds before starting the next stride.

Another simple method for performing strides (6 reps) is run at 2x each at 50%, 75%, and 90%. An easy way to gently gauge intensity without going "all-out."

I don't recommend a tremendous amount of strides in one set. In my experience, a set of 4 or 6 strides, 1-2 times per week is enough to create the desired stimulus. Performed this way, I suggest that a set of strides adds only 5-7 extra minutes to a workout.

Perform strides as a part of an easy run or recovery day, or prior to a quality workout or race. As with any new training activity, allow yourself 3-4 weeks of consistency in order to fully realize and adapt to the training stimulus that is presently performed.

By Lloyd Thomas
May 2008

]]>Thu, 17 Nov 2011 13:43:17 GMThttp://www.runwithlloyd.com/blog/my-running-logWhether in a notebook, spreadsheet, or by online website, most runners keep track of their mileage and workouts. Over the past few years I've used the website RunningAhead for my running log.

For an example, click the link to my training log.

RunningAhead is free, offers a lot of functionality, and is easy to use. If you have yet to start a running and exercise log, RunningAhead is my recommendation. Let me know if you have any questions.
]]>Mon, 15 Aug 2011 19:53:29 GMThttp://www.runwithlloyd.com/blog/buckeye-trail-50k-all-time-record-listLink to PDF file

Buckeye Trail 50k - Event record list (1994-2011)    

MEN:
Course record - Kam Lee, 3:55:00 (2007)
19 and under - Heath Harris, 4:57:00 (2007)
Age 20-29 - Mark Godale, 3:56:36* (1999)
Age 30-39 - Kam Lee, 3:55:00 (2007)
Age 40-49 - Kam Lee, 3:59:51 (2009)
Age 50-59 - Jeff Ubersax, 4:41:23 (2008)
60 and over - Carson Heiner, 6:11:13 (2011)

* denotes old course (pre-2004) which included the two mile segment up to Rt 21 in Brecksville       

WOMEN:
Course record - Beth Woodward, 4:22:48 (2011)
19 and under - no record
Age 20-29 - Allison Had, 4:39:00 (2005)
Age 30-39 - Beth Woodward, 4:22:48 (2011)
Age 40-49 - Connie Gardner, 4:44:00 (2007)
Age 50-59 - Shannon Fisher, 6:01:14 (2009)
60 and over - Libby Wolf, 9:37:05 (2010)


Top 15 all-time BT50K (1994-2011)

WOMEN:
1.    Beth Woodward, 4:22:48 (2011)
2.    Beth Woodward, 4:32:12 (2010)
3.    Beth Woodward, 4:37:15 (2008)
4.    Allison Had, 4:39:00 (2005)
5.    Beth Woodward, 4:42:27 (2009)
6.    Shanna Ailes, 4:43:06 (2011)
7.    Connie Gardner, 4:44:00 (2007)
8.    Shanna Ailes, 4:49:45 (2010)
9.    Jenn Dick, 4:51:20 (2005)
10.   Connie Gardner, 4:56:22 (2011)
11.    Karen Kelly, 4:59:34 (2009)
12.    Connie Gardner, 5:00:00 (2006)
13.    Connie Gardner, 5:00:35 (2001)
14.    Elizabeth Hansen, 5:01:37 (2008)
15.    Emily Gorka, 5:04:00 (2005)


MEN:
1.    Kam Lee, 3:55:00 (2007)
2.    Mark Godale, 3:56:36 (1999)
3.    Mike Seymour, 3:56:58 (2009)
4.    Mark Godale, 3:57:00 (2007)
5.    Kam Lee, 3:59:51 (2009)
6.    Kam Lee, 4:01:00 (2005)
7.    Kam Lee, 4:03:53 (2010)
8.    Shaun Pope, 4:04:30 (2010)
9.    Kip Brady, 4:05:00 (2007)
10.    Mark Godale, 4:05:10 (2009)
11.   Mark Godale, 4:07:48 (1998)
12.    Kam Lee, 4:10:16 (2008)
13.    Damon Blackford, 4:10:45 (2009)
14.    Kam Lee, 4:10:54 (2011)
15.    Mark Godale, 4:11:59 (2010)

In 2011, Beth Woodward reset her own course record by a margin of 9+ minutes. In four attempts, Woodward owns four wins and four of the five fastest BT50k in 18-year event history. Shanna Ailes (#6 all-time) and Connie Gardner (#10) round out a trio of women to add their name to the Top 15 list.  Kam Lee notched his eighth BT50k win with a performance ranked #14 all-time. Carson Heiner sets 60+ age record, bettering Daniel Bellinger's 6:25 in '09.
]]>Tue, 10 May 2011 01:10:46 GMThttp://www.runwithlloyd.com/blog/2011-boston-marathon-reportSome thoughts and details of my third Boston Marathon, which was my second best marathon to date (2:56:38) and fourth time sub-three hours.

Andrea and I shared our weekend with debutantes Angie Ridgel and Meredith Hill, whom I've coached for the past few seasons. Angie and Meredith did well, both scoring PRs on the famed Boston course.

These random thoughts were copied/pasted from my running log. Below are splits and a few photos from the weekend.

Random thoughts:

- My timing device did not register and my results did not post. (Result finally posted to the web as of Wednesday night.) Disappointed my 5k splits were not available online for friends to follow along.

- Temperatures in Boston were cool all weekend and windy cold in the athletes village. But good for racing. Shed all my warm-ups and started the race in singlet, shorts, and gloves. Became sunny and slightly warm in the race but weather not detrimental.

- Started in the second corral and crossed the line about 40-45 seconds after the 10 a.m. gun. My outward goal was 2:58:00 but with the favorable wind and temperature conditions I walked to the start thinking a possible PR (2:54:58/6:40 pace) was not out of question.

- Always amazed at the vast crowds here. Even in the second corral it appeared as thousands of runners were ahead.

- Carried a 10oz water bottle that allowed me to avoid the water stations through the fifth mile.

- Followed a group from Cincinnati called the All-Stars for for first 10km. They sported Celtics gear and were a crowd favorite. Rondo broke away from me at the 23 mile mark.

- There is A LOT of ground to be lost in the tangents on this course. I noticed most people ran as they drove a car and I did my best to save ground by picking the line, which required a lot of dodging others to work it to the left and right side of the road.

- With the downhill nature of this course, I tried to maintain good form with feet landing underneath avoiding the breaking action. Even if it meant going faster at times.

- Used a garmin set to auto-lap every mile and no need to click the watch for splits. Wrote the 5-mile splits on my bib for a 2:55 and 2:58 finish. Did not write down splits for every 5km, but kept mind active by doing the arithmetic for a 20:45 per 5k pace. As I approached each 5km timing mat I did the math in head (20:45 x2 = 41:30 (10km) + 20:45 = 1:02:15, etc, etc, all the way to 35km) and thought about people at home following me online. Shooting for 20:45/5k pace for as long as possible. The mental exercise each 5k kept me occupied for a few seconds.

- Thoughts I kept close: "Smooth and efficient," "Today is my day," "Dig deep," as well as meeting the goal of breaking 3 hours at Boston.

- The line of girls in Wellesley was awesome and I slapped hands here as well as a few other places in the first half.

- Caught up to Matt Shaheen right after Wellesley and Beth Woodward nearing mile 15. Good to see Ohio friends and training buds.

- Kind of pushed the pace miles 14-15 knowing the Newton Hills loomed ahead. Ran gently down and up the 16th mile.

- Had friends at the Woodland T station. Looked, did not find, but that occupied more time. Next thing I know I'm past mile 17, the fire station and on Comm Ave. Did some quick math and figured I could slow to 7:00 pace for the 4 miles to Heartbreak and be okay. Mentally backed off up the hills.

- 21st mile up Heartbreak slowest of the day and only one north of 7:00.

- Quads on the verge of toast but able to muster my pace downhill in miles 22 & 23 into Cleveland Circle, Coolidge Corner. BC students were boisterous and loud. Happy to be still moving at the clip.

- 24th mile I feel first twinge in the hamstrings. Cramp impending. Significant because this happened to me in both previous Bostons. Had to run tentatively to protect against muscle spasm. Proceeded gingerly.

- 25m marker near Fenway Park, Beth pats me on the butt, says "lets go," and motors ahead. I had no response.

- On Sunday, my wife had our group take the T out to Coolidge Corner to run the last three miles of the course. A terrific idea as having that experience helped me to finish without fading completely.

- Two years ago while spectating my wife's Boston race, I ran the 10 miles out to Wellesley and 10 miles back. I learned a lot about the course without the pressures of racing.

- In-race nutrition: An energy gel 10 minutes to gun, another at 60, 95, 120, and 140 minutes. S-cap (electrolytes) at 0:20, 1:20, and 2:00. Gatorade at the stations after 20 miles. Carried water bottle for first 5 miles then took water cup(s) every other station.

Mile splits:

650, 634, 635,
633, 644, 635,
634, 639, 639,
645, 643, 631,
639, 635, 639,
629, 646, 653,
639, 649, 716 (Heartbreak Hill 21st mile),
637, 635, 652,
648, 657, 2:22 (last 0.36)

Half splits: 1:27:20/1:29:18

Overall place: 1077
Male place: 1004

In my three Bostons, I've gone 3:16, 3:06, 2:56. Next time, 2:46?

Summary: Super conditions. Not an easy course with the downhill nature and felt that past experiences here helped. I wasn't completely ready for the hill profile and it showed with the lack of finish in the final 3 miles. But cannot complain about the result. I took a chance and went for it.

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