FBINAA Associate Magazine Q3.2021

STAYING ON THE YELLOW BRICK ROAD

MHR (approximately 130 bpm). This one is pretty rough, so I’d get a strong Spotify playlist ready. To progress this workout, I’ll try to hold higher speeds during the work and/or recovery intervals to accumulate more total distance. Either way, the workout is over in 28 minutes! 3.SHORT REPEATS (6 X ¼-MILE REPEATS WITH 1:1 REST RATIO) The goal for the ¼-mile repeats is to run at or very near my current 1-mile run pace and take an even amount of rest be- tween repetitions. The track is ideal for running hard with its flat and cushioned surface and precise distance. Over the 6 weeks, I’ll gradually drop the run times which also then shortens the recovery interval to build some speed-endurance. For extra fun, I’ll step out into lane 4 during one of the middle reps and try to get back home in the same goal time even though the distance is longer. For me, this a workout where more isn’t better – better is better. 4.VERY-SHORT REPEATS (10 X 25-YARD SLED PUSHES WITH 1-MINUTE RECOVERY) + STEADY STATE (20 MINUTES) Even four-second bursts of repeated, intense bursts with appropriate rest can significantly improve metabolic condition - ing. To take full advantage of our new indoor turf, I’ll push a lightly-weight sled as fast possible from one side to the other (approximately 25 yards). To keep the intensity high, I’ll rest for a full minute between reps and accumulate 10 lengths of the turf total. After the last sled push, I’ll keep the engine revved an extra 20 minutes by walking on a treadmill with a steep incline. The combination of sled work and walking uphill is functional strength training for the legs. Over the 6 weeks, I’ll gradually add reps to the sled pushes, working from 10 up to 15 total. As you can see, any of these workouts can be adapted to non- running formats. Six weeks is an ideal time frame to make some progress without getting stagnant or burned out, so have fun and train hard!

John Van Vorst

My NA 280 Get Right for Running Program “No one ever drowned in sweat.” – Dan Gable

I have a confession to make: My running fitness took a serious hit after a bout with COVID-19 in August of 2020. In all honesty, it was already on a downward spiral at that point. The National Academy program had been on hold since March, and without those classes or Challenge runs, my desire to run tanked. I’d oc - casionally do some sprint workouts at home during quarantine, but my metabolic fitness was backsliding and then COVID-19 sent it right over the edge. Although my symptoms were moder- ate, it took a while to shake off the effects both physically and mentally. Gradually I started stringing along some workouts, but I lacked purpose and consistency. Luckily for me, the NA is set to resume in October so I’m putting in a training camp and sharing my 6-week running “Get Right” conditioning program with you. Hopefully you’ll find some of this useful for your own training, even if you don’t run at all! To build back some running capacity, I’m following my own advice and sticking to kinder and gentler surfaces. For the higher volume days, I’ll stick to a wooded trail at the Academy and the Woodway Curve self-powered treadmill. For the higher intensity days, I’ll run on the rubberized track and artificial turf (Note: Even though we never held a remote NA session, we were able to acquire portable athletic turf tiles and we’re putting them to use currently in our Gymnasium). The program calls for three to four training days per week and rotating through the following workouts: 1.LONG REPEATS (3 x ~1-mile with 2-minute recovery) Using the wooded trail loop (approximately a ½-mle in length), I’ll run two laps at something close to 5K pace (3.1-mile run). The trail is soft to make things easier on the joints, but it increases the metabolic demand with subtle changes in eleva- tion and numerous twists and turns. After completing the two laps, I’ll walk for approximately two minutes and let my heart rate drop down to just under 120 beats per minutes. Over the course of the 6 weeks, I’ll gradually increase the distance of the three work intervals and/or the running time while keeping the recovery the same. 2.NOT-AS-LONG REPEATS (4 X 4-MINUTES AT 90% WITH 3-MINUTE RECOVERY AT 70%) I’ll use heart rate for both the work and recovery intervals, so I’ll wear a heart rate monitor and use the Curve treadmill display for the immediate feedback. The self-powered treadmill is ideal for running at variable speeds and there’s no need to mess with a control panel. The four-minute interval is set at 90% of maximum heart rate (approximately 170 bpm for me) and the three-minute recovery pace allows heart rate to drop to 70% of

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