Friday, September 25, 2015

Running Apps: Strava...help or hinderance?

This blog was written for, and originally appeared on the www.inov-8.com website here

Screen-Shot-2014-10-17-at-15.58.38-1024x641

The popularity of Strava and other similar apps has skyrocketed in the last couple of years off the back of the latest global running boom. It’s really changed the dynamics of training sessions. These days before athletes start their post-run stretch, it’s almost de rigor to now whip out the smart phone and upload the session to Strava to check out the stats and the goodie bag of rewards.

As a coach, this is worthy of some further thought, and the use of apps such as Strava poses many questions in terms of athlete motivation, reinforcement and the very nature of what drives us as runners and indeed human beings.

But firstly, I’ll speak from an athlete’s point of view. As a performance focused athlete over many years, I can recognize the benefits of such an app as Strava. Its ability to centralize all my recording devices is convenient and for me it acts as a central log for all of my training. Its interface is simple and user friendly. It attempts to offer some deeper analysis based off heart-rate data… ‘suffer scores’ etc. and has a couple of cool features such as a pace ‘evener’ (great for working out equivalent flat speed over trail/elevation). However on the whole, I tend to ignore the science and head straight to the ego, I’m of course talking about CR (course record) / KOM (King of Mountain) and segments.




Branden Davies Checking over his Strava account after hitting the trails
Branden Davies Checking over his Strava account after hitting the trails. Photo by Nadine Davies

What better positive reinforcement is there than running a course or year best PR, or better still snatching the coveted solid crown. It’s no wonder that it’s mobiles and not protein drinks that are first reached for post-session. Motivationally speaking it’s fantastic, but like everything in life, one can have too much of a good thing.

There are numerous pitfalls; and as a coach I can see how the allure of the virtual ‘pat on the back’ can take away from the essence of training. I’ve known athletes to choose routes based on segments, to choose to run solo rather than in a group, or basically become more obsessed about the rewards rather than the very process of training. I know because I’m also guilty of it.




A visual of the INOV-8 All Terrain Running Club
A visual of the INOV-8 All Terrain Running Club

There is also the unrivaled ability via Strava to view others’ training. One of the pitfalls of any athlete is to use comparison with others as an indicator of progress and a guide for the future. This is simply a recipe for disaster.

I’m sure I’m not alone in saying if we all tried to replicate Steve Way’s training, we’d all end up broken and an over-trained mess! While there is nothing new under the sun as far as training goes, the access to information and the ability to imitate can be detrimental. One man’s easy run can be another’s tempo, and so caution must be taken.

As runners we have different physical and mental compositions. You have to find what works best for you according to your own goals and intuitions. A good coach should be able to identify your strengths and weaknesses and create an individualised plan that is right for you.




Brendan Davies WSER100
Brendan Davies at last year’s famous Western States 100 ultra race. In 2015 he will compete at Western States again, this time wearing our RACE ULTRA 270. Photo by Matt Trappe http://www.trappephoto.com/

For the recreational runners, features such as ‘recovery time’ are generally features that should be given some thought. However, these often amuse me somewhat. On my Suunto Movescount I’m regularly in over 100 hours recovery deficit… so should I be listening to the watch and putting my feet up? I think not. Running, unlike the layman’s view, is not a simple sport. While there is of course room for science, it’s the ability to try new things, go against the orthodox, try and fail and try again approach that has taken all the recreational runners to the pointy end.

Other features from devices that buzz and beep and generally remind you to do everything from drink, eat and breath are handy and as a training and racing aid can be beneficial. If you are a heart rate trainer, it’s never been easier.

While it’s great to have this level of assistance, it’s also easy to become a slave to the data and bogged down in it. Remember how the champions of the past used to do it, and every now and then, go try running naked (no mobile or watch!) and get back to the core of why we run in the first place.


* I log every km of my training, both as an athlete and when coaching on Strava. My account can be found here: https://www.strava.com/pros/1768350

* I’m also a member of the INOV-8 ALL TERRAIN RUNNING CLUB on Strava. Join the club here: https://www.strava.com/clubs/146080

Running Apps: Strava...help or hinderance?

This blog was written for, and originally appeared on the www.inov-8.com website here

Screen-Shot-2014-10-17-at-15.58.38-1024x641

The popularity of Strava and other similar apps has skyrocketed in the last couple of years off the back of the latest global running boom. It’s really changed the dynamics of training sessions. These days before athletes start their post-run stretch, it’s almost de rigor to now whip out the smart phone and upload the session to Strava to check out the stats and the goodie bag of rewards.

As a coach, this is worthy of some further thought, and the use of apps such as Strava poses many questions in terms of athlete motivation, reinforcement and the very nature of what drives us as runners and indeed human beings.

But firstly, I’ll speak from an athlete’s point of view. As a performance focused athlete over many years, I can recognize the benefits of such an app as Strava. Its ability to centralize all my recording devices is convenient and for me it acts as a central log for all of my training. Its interface is simple and user friendly. It attempts to offer some deeper analysis based off heart-rate data… ‘suffer scores’ etc. and has a couple of cool features such as a pace ‘evener’ (great for working out equivalent flat speed over trail/elevation). However on the whole, I tend to ignore the science and head straight to the ego, I’m of course talking about CR (course record) / KOM (King of Mountain) and segments.



Branden Davies Checking over his Strava account after hitting the trails
Branden Davies Checking over his Strava account after hitting the trails. Photo by Nadine Davies

What better positive reinforcement is there than running a course or year best PR, or better still snatching the coveted solid crown. It’s no wonder that it’s mobiles and not protein drinks that are first reached for post-session. Motivationally speaking it’s fantastic, but like everything in life, one can have too much of a good thing.

There are numerous pitfalls; and as a coach I can see how the allure of the virtual ‘pat on the back’ can take away from the essence of training. I’ve known athletes to choose routes based on segments, to choose to run solo rather than in a group, or basically become more obsessed about the rewards rather than the very process of training. I know because I’m also guilty of it.



A visual of the INOV-8 All Terrain Running Club
A visual of the INOV-8 All Terrain Running Club

There is also the unrivaled ability via Strava to view others’ training. One of the pitfalls of any athlete is to use comparison with others as an indicator of progress and a guide for the future. This is simply a recipe for disaster.

I’m sure I’m not alone in saying if we all tried to replicate Steve Way’s training, we’d all end up broken and an over-trained mess! While there is nothing new under the sun as far as training goes, the access to information and the ability to imitate can be detrimental. One man’s easy run can be another’s tempo, and so caution must be taken.

As runners we have different physical and mental compositions. You have to find what works best for you according to your own goals and intuitions. A good coach should be able to identify your strengths and weaknesses and create an individualised plan that is right for you.



Brendan Davies WSER100
Brendan Davies at last year’s famous Western States 100 ultra race. In 2015 he will compete at Western States again, this time wearing our RACE ULTRA 270. Photo by Matt Trappe http://www.trappephoto.com/

For the recreational runners, features such as ‘recovery time’ are generally features that should be given some thought. However, these often amuse me somewhat. On my Suunto Movescount I’m regularly in over 100 hours recovery deficit… so should I be listening to the watch and putting my feet up? I think not. Running, unlike the layman’s view, is not a simple sport. While there is of course room for science, it’s the ability to try new things, go against the orthodox, try and fail and try again approach that has taken all the recreational runners to the pointy end.

Other features from devices that buzz and beep and generally remind you to do everything from drink, eat and breath are handy and as a training and racing aid can be beneficial. If you are a heart rate trainer, it’s never been easier.

While it’s great to have this level of assistance, it’s also easy to become a slave to the data and bogged down in it. Remember how the champions of the past used to do it, and every now and then, go try running naked (no mobile or watch!) and get back to the core of why we run in the first place.


* I log every km of my training, both as an athlete and when coaching on Strava. My account can be found here: https://www.strava.com/pros/1768350

* I’m also a member of the INOV-8 ALL TERRAIN RUNNING CLUB on Strava. Join the club here: https://www.strava.com/clubs/146080

Wednesday, February 11, 2015

TransGranCanaria Training Update

Yep, this ain't a road run!
It's been a very busy start to the year for me; investing a lot of time into my UP Coaching business has meant that I've had to scale back a lot on races and so far, a paired 3h event I ran with Wes Gibson's wife Kellie at the Knapsack 6h Lap race has been the only race this year. I'm pretty sure as far as quantity goes, my races this year are going to be very low in numbers and limited to the majors outlined in the previous post and a few smaller one's around Oz that I've been invited to attend.

Post Coast 2 Kosci I really sat down and had a good think about my training and outlined a plan towards my first biggie of 2015, Transgrancanaria. I just had to change things up and do things a little differently. First thing on the agenda was of course a good rest and relaxing the strict routines I have in both my training and lifestyle.

So I ate, drank and rested and generally was merry from mid December to Early January, just doing some easy training sessions to maintain fitness and cut right back on track and strength sessions, as well as halving my usual long run durations in order to freshen up. I also spent a lot of 'time on feet' with clients and training at ranges of paces more broad than I've ever done before! Overall this left me feeling refreshed and reinvigorated for the year ahead.

I then spent a lot of time just building up aerobically, reaching 100mile weeks off mostly 10-35km runs at easy or steady state pace. Not much speed at all. Only in the last few weeks have I began some faster track sessions and longer tempo runs.

Another factor - it's been a challenge at times to do so much group and individual training, while still training my own sessions as well. At times I've had to just get out the door and get it done on tired legs and I've thankfully got many good training partners that have helped me maintain the quality of these sessions. Having an extra coach in Jo Brischetto on board at my group training has also allowed me to participant in one of my own speed sessions too :-)

So onto Transgrancanaria, just a beast of a race on the island of Gran Canaria in the Canary Islands. It's 125km and 8500m+ OUCH indeed. The saving grace is that it looks to be on terrain that doesn't look particularly technical from what I've seen in videos and some of the big climbs may be quite runnable. I'm hoping anyway. As far as tough goes, this will be the toughest I've done to date, even outdoing UTMF at 169km and 9500m D+.

To get myself ready, I've been doing much much more vertical ups and downs than ever before, often challenging myself with weighted vests and fully loaded packs on big hill repeats. This has the duel purpose of building up my muscle strength by overloading the glutes, quads and calves as well as conditioning up the VMOs via the extra eccentric loading on the downs (and generally toughening up my ankles too).


The other great benefit is of course on overall cardio fitness via increases to my V02 max and lactate thresholds. I've found doing my regular 12km bread and butter runs on undulating terrain but with added weight has turned them into medium-hard efforts; particularly on small climbs where I'm forced to go anaerobic for small sections of time where otherwise I would have stayed in the aerobic zone. This is training the body to clear lactic build up more efficiently and my recoveries are super short and sharp which is essential for any trail running.

Of course the mental toughness training of these sessions can't be underestimated either. If there's going to be a race that tests my mental fortitude it will be this one.

TransGranCanaria Training Update

Yep, this ain't a road run!
It's been a very busy start to the year for me; investing a lot of time into my UP Coaching business has meant that I've had to scale back a lot on races and so far, a paired 3h event I ran with Wes Gibson's wife Kellie at the Knapsack 6h Lap race has been the only race this year. I'm pretty sure as far as quantity goes, my races this year are going to be very low in numbers and limited to the majors outlined in the previous post and a few smaller one's around Oz that I've been invited to attend.

Post Coast 2 Kosci I really sat down and had a good think about my training and outlined a plan towards my first biggie of 2015, Transgrancanaria. I just had to change things up and do things a little differently. First thing on the agenda was of course a good rest and relaxing the strict routines I have in both my training and lifestyle.

So I ate, drank and rested and generally was merry from mid December to Early January, just doing some easy training sessions to maintain fitness and cut right back on track and strength sessions, as well as halving my usual long run durations in order to freshen up. I also spent a lot of 'time on feet' with clients and training at ranges of paces more broad than I've ever done before! Overall this left me feeling refreshed and reinvigorated for the year ahead.

I then spent a lot of time just building up aerobically, reaching 100mile weeks off mostly 10-35km runs at easy or steady state pace. Not much speed at all. Only in the last few weeks have I began some faster track sessions and longer tempo runs.

Another factor - it's been a challenge at times to do so much group and individual training, while still training my own sessions as well. At times I've had to just get out the door and get it done on tired legs and I've thankfully got many good training partners that have helped me maintain the quality of these sessions. Having an extra coach in Jo Brischetto on board at my group training has also allowed me to participant in one of my own speed sessions too :-)

So onto Transgrancanaria, just a beast of a race on the island of Gran Canaria in the Canary Islands. It's 125km and 8500m+ OUCH indeed. The saving grace is that it looks to be on terrain that doesn't look particularly technical from what I've seen in videos and some of the big climbs may be quite runnable. I'm hoping anyway. As far as tough goes, this will be the toughest I've done to date, even outdoing UTMF at 169km and 9500m D+.

To get myself ready, I've been doing much much more vertical ups and downs than ever before, often challenging myself with weighted vests and fully loaded packs on big hill repeats. This has the duel purpose of building up my muscle strength by overloading the glutes, quads and calves as well as conditioning up the VMOs via the extra eccentric loading on the downs (and generally toughening up my ankles too).


The other great benefit is of course on overall cardio fitness via increases to my V02 max and lactate thresholds. I've found doing my regular 12km bread and butter runs on undulating terrain but with added weight has turned them into medium-hard efforts; particularly on small climbs where I'm forced to go anaerobic for small sections of time where otherwise I would have stayed in the aerobic zone. This is training the body to clear lactic build up more efficiently and my recoveries are super short and sharp which is essential for any trail running.

Of course the mental toughness training of these sessions can't be underestimated either. If there's going to be a race that tests my mental fortitude it will be this one.

Sunday, January 11, 2015

2015 - The Year Ahead

2015 will pick up where 2014 left off and again I'll be competing extensively both in Australia and internationally.

My major races are locked in and they are:

March
Transgrancanaria, Spain
This is the first of four of the UTWT events I'll be taking part in this year. This event is located on the beautiful Grand Canary island off the coast of Morocco. This 125km course looks a beauty with 8500m+ Unfortunately this will mean that I won't be able to run in the 6 Foot Track Marathon...again!



April
Buffalo Stampede, Australia
With Transgrancanaria training keeping me on my toes in January and February, I should get to the SkyRunning Oceania Championship race in better shape than last year and hopefully be able to climb Mick's Wall faster than at 40:00 pace :-)



May
Wings For Life World Run, Australia
Unfortunately due to recovery from UTMF, I had to miss this event last year. With it now in Melbourne, it's penned in for this year. This will be my first road ultra for the year.

The North Face 100, Australia
My second UTWT event, and one that I couldn't miss for the world.

Trail des Cagous, New Caledonia
My half of the prizes that I shared with Dave Eadie last year from Surf Coast Century. This should be an interesting race!


June
Western States Endurance Run, USA
The Grandaddy, so excited to be able to come back and have another crack at this great race. With Tucks also being selected through UTWT, this will be awesome for so many reasons.



September
IAU 100km World Championship, The Netherlands
The third World Championships and the one run I'm desperately trying to nail a top 10 at after 11th and 12th on the last two occasions.

Ultra Trail Mt Fuji (UTMF), Japan
The date has moved from Cherry Blossom season to September, but I'll be back for my third tilt at this great 100 miler, the 4th and last of my UTWT events.

October
The Hounslow Classic
Another SkyRunning race; this time in my own backyard.


No doubt there will be a few other races along the way too!