Jim Munn: Underdog Coach

By JRM | Published: March 14, 2011
by John Barbour
(Photo courtesy of the Gloucester Daily Times)

The view across Gloucester’s Stage Fort Park from its hilltop gazebo to the harbor beyond is spectacular from any angle. Add over a thousand middle school runners on its 1.7-mile cross country course on a clear, cool October day and the sight becomes jaw-dropping. In a turbulent world, the thought arises: can anything, anywhere, be better than this?

 

At the gazebo’s edge sits host coach Jim Munn, smiling, cap pulled low against the slanting sun. Jim’s O’Maley School boys will win their umpteenth conference title that day, but joy will be muted, for 12 days earlier Coach Munn learned that he had terminal cancer. The story of how Munn came to be there that day, and how all those middle schoolers came to race at Stage Fort, is a longer tale then can be told here. But here goes.

 

The Munn coaching record with O’Maley cross country and Gloucester High track speaks for itself, in a word: amazing. It was neither a life he trained for nor one he’d planned, for in a time of specialization, Jim Munn is a throwback, a renaissance individual, part-time ‘gentleman coach,’ house painter by trade, writer; certified at little, experienced at almost everything. It isn’t surprising that he came to coaching not by aspiration but by simply trying to be a good father.

“I came to Gloucester in 1973, and when my oldest son Janda was eight we were walking downtown and saw a sign for the Blackburn Mile. He said, “Dad, I’d like to run that.’ Being a typical parent with too much knowledge I said, “Oh no, you have to train for it.’ Two years later he said, “I really want to run that.’ So he lines up in the 10-and-under division and finishes 19th, his eyes big as saucers. He didn’t care if he was first or 98th, he was so happy. Walking home he said, “Dad, what do you have to do to win?’ That’s when we started to talk about training, and began to run together. It was a good lesson for me because I’d just quit smoking two packs a day. If was going to  give any good advice then I’d have to be a good example.”                                                                                                                                                                        

After starting middle school Janda came home to report that there was no cross country team. ”I thought they had one,” Jim says. ”So I went to see the principal. He said, “Jim, Gloucester’s a football town, you won’t have any luck with cross country.’ To his credit, and I’m forever grateful to him, he gave us a chance,” and the phrase Coach Munn was born.  “There was no budget, but they put up some signs and made some announcements, and we started with five boys and one girl. The boys went 5-2 and then went on this long winning streak.”

Born in 1938, Munn harbored two of the era’s great dreams: one was to climb Mount Everest, the other to run a 4-minute mile. He was fascinated by reports that George Mallory may have reached Everest’s summit in 1924, and with 18-year-old Bob Mathias’ decathlon victory at the London Olympics in 1948. Both barriers were broken before Jim turned 16, but the running ideal, and the image of reaching for the highest peak, would be lifelong companions for the self-described underdog.

Underdog is Munn’s recurrent theme, his identity. Despite a middle-class upbringing, fair running success, and a scholarship in college, Jim developed a lifelong anti-authoritarian streak. In first grade the left-handed Jimmy kept smearing the page with ink from inkwells in desks made for righties; the teacher called him up and told him to write an 8: “I want to show the class how a dummy makes an eight.” By third grade he’d had it with school, threw his books in an icy stream, and went home to bed. After moving to a new school and trying out for basketball, Jim was the last cut, the survivor being a pudgy, uncoordinated kid whose father was the town’s top lawyer. Hollins College never had an all-conference cross country runner until Munn did it twice in two years, yet he was never invited to join the Varsity Club, the exclusive reserve of football, basketball, and baseball players.

“I was an underachiever with no self confidence, a classic underdog,” Munn says. But he remembers those who believed in him: the military school coach who saw Jim jogging off his demerits and first got him to come out for track; the athletic director at Hollins who, impressed by Jim’s win in a hard-fought two-mile, called him into the office to offer a tuition scholarship; even Beat poet Kenneth Rexroth, who invited Jim to read his poetry at a San Francisco coffeehouse during a brief post-college, pre-Army-draft adventure there.

And he remembers sitting on a hill that first season telling those kids they should dream of winning a state championship by the time they finished high school—which they nearly did. And despite stylistic differences, Munn knows that his teams’ successes fit hand-in-glove with those of Dave Dunsky, the high school’s cross country coach whose teams won six straight state championships. ”The programs contribute to each other, and Dave’s made a tremendous contribution to our success in track,” middle school feeding high school cross, in turn feeding high school track.

The greatest achievement of a Munn-coached team is also the best example of the underdog-antiauthoritarian persona, and it nearly got him fired. ”Leading up to the state outdoor meet in 1997 I sensed that we could do something special” against favored Brockton and New Bedford. ”Then I saw that graduation was scheduled for the same day. So I went to the AD, I went to the principal who was adamant about not changing, I went through all the channels, I couldn’t get it changed. I was fuming. I knew that if it had been football they’d have made any accommodation. So I wrote a couple of newspaper columns and the heat started to build. Then the school committee overruled the principal and moved graduation to late afternoon. One day as I was headed out to practice the principal grabs me by the shirt, pushes me against the wall, and says, “You’re out of here.’

“Meet day was incredible, I lost all sense of time. We had an upset win in the hurdles, second in the 200 and mile, and the 4 x 800 team came from behind to win and cinch the meet.” Both Brockton and New Bedford coaches offered their congratulations.  “The New Bedford coach said, “This is the best thing that could happen to the sport in this state.’ It was tremendous of him to say that.

“The seniors returned as soon as their events were over, and the rest of us pulled in near the end of graduation.  I’m stupid and naïve enough to carry this big trophy, and there’s the superintendent and the principal, both looking at me.  I probably shouldn’t have done this but I said, “I want to thank you gentlemen for pushing graduation back a few hours and allowing our Gloucester track and field team the opportunity to win its first-ever all-state championship.’ You know what they did? They both turned around and walked away.” 

Jim’s grandmother once told him that he’d either be an artist or a minister, and in some ways both came true. ”I don’t believe in separation of the physical and the intellectual, they’re integrated. Then there’s a whole other side, the creative, that’s an avenue for the pursuit of excellence.  Once that gun goes off, you’re free. This is our stage, daily practice is our sacred space and sacred time. If you’re the type of coach who’s there to be a servant in the truest sense, your ego begins to decline as you realize the importance of what you might have to offer, and for a program to succeed you have to have all the ingredients in harmony, with the sense that the coach is not above anyone, but a servant.”

Jim Munn’s servanthood, which began with a half-dozen middle schoolers in 1987, now includes the thousand-plus gathered at Stage Fort Park from all over the region, not to mention the new all-state middle school meet, a direct outgrowth of this one’s success. He has nurtured more champions and garnered more championships than most coaches dare imagine, but to Munn it’s always been about team: athletes and coaches together, ordinary people working toward a higher goal. And as the sun dips behind the trees and evening chill begins to close over Stage Fort, this amateur coach and imperfect person thinks about the journey from underdog dreamer to successful coach who just wanted to be a good dad.

Well done, good and faithful servant.

Jim Munn – By the Numbers

While wins and losses are probably the least favorite thing that  retiring Gloucester coach Jim Munn likes to talk about, the numbers serve to show that building character and a winning record go hand in hand. And, in the sport where he started coaching, fall cross country, Munn  took the program at Gloucester’s O’Maley Middle school from a six runner program to over 100 youth, and amassed nearly 200 consecutive wins during the harrier season.

Outdoor track
- 121-6 record
- 10 Northeastern Conference championships
- 1 MIAA all-state and two runner-up positions (despite not having
the opportunity of competing in the javelin and pole vault)

 

Indoor Track

– 136-4 record (2 losses in same year)
- 13 NEC titles
- One all-state championship, 4 runners-up, 6 State Class B Championships
- National High School Distance Medley Relay record, 2000
- dozens of Globe and Herald all-scholastics 


—Compiled by Steve Vaitones 

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Aerobic Engine Assessment Session

By JRM | Published: March 7, 2011

Whether you refer to yourself a competitive or recreational runner, the fact of the matter is, if you’re investing time and effort into your training program, your end goal is improvement.  As a runner, improvement means being able to run faster than you have before over a given distance and/or performing at a level that you were previously unable to.  Although competitive running events are most often the best proving ground for the hard work that you lay down on a week-to-week basis, self assessment sessions can prove to be equally beneficial and are an integral means of evaluating the effectiveness of your training program.

There are a wide variety of ways to assess your body’s response to a given training progression. One of my staple, albeit very simplistic and unscientific, assessment sessions while competing as a long course triathlete, involved my favorite Sunday long run route:  A 25k (15.5 mile) run over undulating terrain.  I’d know that I was coming into “good form” when I could complete the course while running within 10% of my race day goal paces without having to push too hard to do so.  There are a variety of very controlled and precise tests that one can pay for to assess improvement as well; VO2 max and lactate testing sessions are 2 options that come to mind.  These tests are typically executed within the confines of a laboratory setting and provide a plethora of data for the testing subject.  Unfortunately, they also come with a price tag and can be hard to access in some parts of the country.

A simple, yet very effective means of assessing your aerobic fitness on a month to month basis is by employing the “T20” test.  This test can be carried out on a flat section of road, the track or even the treadmill.  You’ll want to make sure that you’ve kept your training fairly light for the 3 – 4 days preceding the test to ensure that your system is well rested and ready to perform up to its full capacity.

The testing session involves 3 segments:

1.      The warm up segment:  Approach this the same way that you would a normal track or treadmill based workout.  See my prior training tips if you are unfamiliar with proper warm up protocol.

2.      The testing segment.

3.      The cool down segment:  Once again, employ the same cool down protocol you would upon completion of a normal track or treadmill based workout.

Equipment:  You will need a heart rate monitor and stop watch.

Course & Conditions:  You should strive to execute the testing session on the same course and  under similar conditions every time you employ it as air temperature, humidity levels, wind, course gradients, etc. will all have an effect on your ability to maintain a specific pace at a given heart rate/oxygen consumption rate.

Unlike a race, there is no need to run at maximal effort during the testing segment.  Upon conclusion of the warm up routine, the athlete will run for 20 minutes continuously (hence the term “T20”).  The athlete should use the first 10 minutes of the testing segment to gradually build to 85% of maximal heart rate.  In order to do so, he or she will need to gradually increase pace along the way.  If you choose to run on the track or treadmill, a safe pacing strategy would be to start off at your estimated marathon race pace and to then build by 3 – 5 seconds per mile every quarter mile/400 meters until heart rate finally reaches 85% of maximum.  Once you have attained said heart rate, maintain your pace through the end of the 20 minute segment.  Although allowing your heart rate to drift a couple of beats above 85% is just fine, try to limit it to no more than that.  Reduce pace if need-be in order to maintain the goal heart rate along the way.

Upon completion of your cool down, note the amount of distance that you traveled during the second 10 minute segment of the 20 minute run.  Denote this distance, along with the corresponding heart rate, in your training journal.  You would be wise to also denote the environmental conditions that you faced when executing the test and your degree of fatigue leading into the test (i.e. how you felt during your warm up, and during the hours preceding the testing session).

As previously mentioned, for the distance runner, one of the main objectives of one’s training program is to increase the speed at which one can run for sustained periods of time; a key ingredient in your ability to do just that is to increase your running economy.  Simply put, running economy is a measurement of the amount of oxygen your body consumes at a given speed.  Oxygen consumption rates can be correlated very closely to heart rates, as it is the blood that transfers O2 to the working muscles; as the athlete begins to push harder, the muscles demand for O2 increases and blood must be pumped to the musculature at a faster rate in order to deliver it.

The T20 test is a very simple and effective means of tracking your body’s response to the training load.  If your training program is an effective one, you should note an increase in pace at the same heart rate every time you execute the T20 test.  My recommendation would be to test every 6 – 8 weeks, but testing every 4th week is also okay as long as you are not unrealistic in your expectations when it comes to self improvement (for a well trained endurance athlete, an increase of even 1 – 2% in pace per month would be considered outstanding).  If you find that your T20 pace fails to improve after 6 – 8 weeks of solid training, it’s time to re-examine your training program and identify where it’s falling short; this is where a good coach can help of course!

 

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Steve Wright: Dairy’s Poster Boy

By JRM | Published: February 26, 2011

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Breaking Point

By JRM | Published: February 24, 2011

It’s been refreshing to return to my roots, athletically speaking, and do nothing more than run.  I started my athletic career as a youth runner at just 8 years of age (27 years ago!).  Running has, and always will be, my first love.   I’ll also admit that it’s been a source of great frustration for me over the years and the primary reason that I took up an interest in bike racing at age 19.  Triathlon followed suit just one year later, naturally ;)

I gave up on my dreams of pursuing running to the best of my abilities back in my late teens.  In retrospect, I packed things in FAR too early, but hindsight it 20-20 as they say, and I, like so many other young, developing athletes that have come before and after me, failed to embrace the idea of “incremental improvement.”  Simply put, my dreams fell victim to my own lack of self-confidence and impatience.  Due to short sightedness, I never gave myself a chance to explore the depths of my talent as a runner.

I carry no regrets about the experience however, as it was the lessons learned from that period of my life that spurred my commitment to excellence when I decided to give athletics another serious go in my late 20s.  Two Ironman 70.3 world amateur champion titles and a short lived (but respectable) Pro career later, I can honestly say that my shortcomings as a runner were the primary impetus for my near fanatical dedication as a triathlete.   Those same formative experiences have also provided me with tremendous insight and compassion for young athletes who find themselves in the same shoes I once wore.  Simply put, I can relate to the self confidence issues that some of my younger athletes bring to the table because I once harbored the same insecurities.  My “failures” from the past have not only made me a better athlete, they have made me a better coach.

In many ways, I feel as though I have come full circle as an athlete.  I had every intention of returning to my beloved sport of triathlon in 2011, that is until we found out in the Fall of 2010 that my father was diagnosed with stage 4 melanoma.  Fast forward 6 moths later:  He, along with the rest of my family, is still hanging in there, but with a large number of tumors in his brain, intestines, bones and other tissue, the long-term outlook is bleak.  As such, I have zero desire to pursue excellence in 3 distinct athletic disciplines at the moment, but have found great solace in returning to my roots and focusing upon running only… albeit in a fairly recreational manner; 30 – 40 miles of running per week isn’t exactly what I’d consider to be hard-core training after all!

So despite the sad reality that I, along with the rest of my family, currently face these days, I can at least say that I’m having a ball with my running and savoring the emotional outlet that a good, hard run workout can provide.  It’s  also been interesting to apply what I’ve learned along the way as a triathlete to my run training.  One of my staple forms of bike training was long, drawn out pace and interval work over on the local TT course.  I found that the mental challenge involved in pushing myself solo for anywhere between 30 minutes to over 3 hours at a variety of race pace efforts made race day much, much easier as a result.  Learning how to overcome that little voice that screams “I can’t keep this up any longer!” was something that I practiced over and over again while battling the elements, my power meter and the stop watch between the Spring and Fall months of 2006 – 2009.  Although I have no desire to revisit those types of bike sessions at this stage of the game, I still get a kick out of following suit on the run front and enjoy the challenging of “rolling” at threshold pace for as long as possible.  Pushing the envelope for mile after mile on an 11 lap to the mile indoor track provides ample time for one to define the uppermost limits of their true will power and ability to persevere in the face of mental and physical hardship.  I suppose that, in the end, it’s this fascination with facing one’s breaking point that keeps me coming back for more; even if I never race again, I must admit that life seems dull without that kind of unique ,challenge.  The track provides plenty of it, of course, and for that fact, I am grateful.

I’m looking forward to seeing what I can do on the roads this coming Summer and Fall.  A few more months of good, solid training are in order of course, but I still have plenty of time to up the ante on the training front and to get myself into good form before stepping back into the arena.  With a little luck, perhaps multisport will follow suit once more.

 

 

 

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Stoking the Fire

By JRM | Published: February 8, 2011

As a life-long resident of New England, I’ve seen my fair share of “bad” winters over the years. However; as any endurance athlete worth their salt will attest, poor weather conditions are not an excuse to skip out on valuable training time. Sure, shuffling training sessions around a bit or opting to cross train indoors when conditions are especially brutal are both perfectly viable options from time to time, but the fact of the matter is that if you want to improve, you’ve got to be willing to do the work, no matter what the weather throws at you. That being said, I’ll also be the first to admit that training in 10 degree weather, when the wind is howling, the roads are caked in snow and ice, and you’ve lost all feeling in your hands and toes, is not all that much fun. I’ve returned from many an “arctic” ride or run wet, cold and miserable wondering why in the world I voluntarily do this to myself?!

The fact of the matter is that training can be, and is, more often than not, a monotonous, lonely, unpleasant affair. Although persevering the multitude of challenges we face as endurance athletes is ultimately what keeps us coming back for more, it’s completely normal to experience a pronounced drop in motivation from time to time, especially when you are far removed from the competitive season and the winter is doing it’s very best to beat you into submission! So… if the winter doldrums have you up against the ropes and ready to throw in the towel, don’t despair; you are not alone and you can take the following actions to get your head, and training, back on track!

Step 1: Remind yourself what you are training for!

As a professional coach, my first objective when working with an athlete is to establish what exactly they are training for. Once the athlete and I have established the competitive event calendar, we work backwards from our last planned event in order to define training phase progressions, and the specific forms of training that must occur during each segment of the year. By defining your season’s competitive objectives well in advance, you are providing yourself with a clear understanding of what you are training for and why you will choose to train, even in poor weather conditions, when you’re lacking motivation, or when sacrifices must be made (i.e. skipping that late night party in order to get a full night of sleep).

Step 2: Plan your training progression.

Although there is no need to define the exact workouts that you’ll be executing 2 or 3 months down the road, a basic annual training outline that sums up the distinct training phases you’ll progress through over the course of the year, is a great way to remind yourself as to why the training you’re currently engaged in is so important. Keep in mind that an effective training progression is one that features a progressive training approach. Generally speaking, each training “cycle” is supported by, and builds upon, the training that occurred during the prior training cycle. As the athlete progresses throughout the year, training focus gradually shifts from “base” or “foundation” oriented training to highly race specific, or “specialized” training that prepares the athlete’s body for the exact physiological and psychological stressors they’ll be facing on race day; what you’re able to do 5 or 6 months from now, in large part is determined by the training you chalk up right now! Reminding yourself of this fact can go a long way in getting your butt out the door no matter what the weather may be!

Step 3: Keep the Competitive Juices Flowing

Although your peak competitive season may still be months away, jumping into a low key winter road race, indoor track meet or even some random form of alternate competition (i.e. cross country skiing, winter triathlon, etc.) can help to rekindle the competitive spirit and provide you with that adrenaline filled jolt of excitement that leaves you both motivated to train and hungry for future competition. Treat these early season events as nothing more than glorified training sessions; take the pressure off, dig deep and have fun reconnecting with the competitive aspect of endurance athletics!

These three easy steps have most certainly helped to keep me going over the years. Remember: No one ever said that training to realize your athletic potential would be easy; the sooner that you embrace this fact, along with the fact that it is completely normal to experience the waxing and waning of motivation that we all must deal with from time to time, the sooner you’ll be able to start taking the creative action that’ll put you back on track with your training program. Get at it!

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Disconnect to Reconnect

By JRM | Published: January 11, 2011

As many competitive endurance athletes will attest, the use of high tech gadgetry has become commonplace in the world of endurance training.  Whether it be a Garmin GPS, IPod, Foot Pod, Power Meter or heart rate monitor, you can be certain that a large percentage of today’s runners and triathletes rely heavily upon such devices to both steer their daily training sessions and/or to derive motivation.  Although I’m a big fan of these devices due to the many advantages that they do in fact provide, I’m also well aware of some of the pitfalls associated with over-reliance upon said technology; here’s why…

As someone who’s been running competitively for over 25 years, I’ve been able to hone my innate sense of pacing thanks to countless miles of road and track work that I’ve chalked up over the decades.  Much of this work was carried out long before I even knew what a heart rate monitor was, and at a time where the closest thing to an IPod was something that was too big to carry if and when you wanted to run while listening to music (A “boom box” on the sidelines was a viable option of course). Alone with my thoughts I would run;  mile after mile, with nothing more to focus upon than the rhythm of my foot strike, my breathing and the various sensations one experiences along the way.  This ability to “turn inward” while training not only provided ample time for self-reflection (i.e. why the hell am I running in this snowstorm when I could be inside watching TV?), it allowed me to connect deeply with the essence of what effective running is all about:  Listening to your body and allowing it to “do its thing.”

As a coach, one of the biggest hurdles I face when dealing with athletes is convincing them that they are in fact capable of performing above and beyond what they believe is possible.  Although I may use workout data to support these claims, ultimately, it comes down to the athlete’s inner beliefs and/or ability to simply “let go” and allow the performance to happen.  Dwelling on exact paces, power outputs, speeds, etc. can and often does serve as a form of distraction.  This distraction can in turn disrupt the optimal performance state that allows the athlete to perform well above and beyond anything they’ve been able to accomplish in training and/or during prior competitions.  My father, long time track and field coach, Jim Munn, had a saying when it came to performance:  “Sometimes, you have to be a little dumb.”  He was implying, of course, that over-thinking during competition was detrimental.  I share this belief, and do my best to impart it upon the athletes that I work with.

So why again is training with technology a “bad” thing you ask?

Once again, I fully believe that there is a time and a place for the utilization of technology during training, but over-reliance upon said technology is what can lead to problems.  Above all else, an athlete who never experiences that “empty mind” performance state, where action simply occurs and preconceived notions and ideas are expunged, is never learning how to fully let go and allow performance to happen naturally.  This optimal state of mind, if you will, known in Taoism as “Wu Wei, allows the athlete to overcome the biggest challenge they may ever face during their athletic career…

Self Imposed Limitation:  Every so often, you’ll hear about an athlete who did something magical out there on the court, on the track or in the pool.  It’s often the case that these same athletes later attest to the fact that they were simply caught up in the moment, and that “it just happened.”  Performances such as Bob Beamon’s world record long jump performance at the 1968 Olympics or Billy Mill’s gold medal victory at the 1964 Olympics come to mind.  In both cases, each athlete performed at levels they had never dreamt possible.  Yet… the truth of the matter is that in both cases, each athlete was physically capable of achieving the seemingly “impossible” feats that transpired; the same feats that they will forever be remembered, and defined by.

So what can you do to break away from conscious training every now and then?  Here are a few ideas:

  • Try training alone:  Although working out with other people can be a surefire way to spice up any training session, it can also serve as a form of distraction.  Grinding through a tough track workout all by yourself might not seem like a good time on paper, but learning how to accomplish your training session objectives solo is a great way to improve your ability to hone the inner strength and self-reliance you’ll need when the going gets tough during competition.
  • Leave the MP3 Player, Power Meter, Heart Rate Monitor and GPS at home:  Although each of these devices has its merits (save the MP3 player which should be reserved for stationary activities only – riding or running with one on can get you killed!) they can also interfere with your ability to let go and enjoy the flow.  Every so often, head out the door equipped with nothing more than a wrist watch.  Track your overall time or take the occasional split, but try running or riding strictly by feel.  Forget about trying to maintain an exact speed or power output; determine your pacing objectives before the workout begins and proceed to execute them by “feel” alone.  If running on a track, make a game of seeing how closely you can come to running an exact pace by relying only upon your ability to feel things out and allow your internal pacing mechanisms to take over:  Try running a set of ½ mile repeats at your 10k race pace; record the finishing time for each repeat on your watch, but do not use the watch to pace yourself at any point during the workout.  Review your splits post training session and see how close you were able to come to goal pace during the main set.
  • Zone Out:   Forget about your training session altogether and allow the mind to wander.  We’ve all been there before:  You begin thinking about something completely unrelated to the activity at hand while in the midst of training and, before you realize it, a mile or two have passed without your having any recollection of your having covered the ground.  This semi-hypnotic state can be attained during racing as well as training, with practice of course…

In this day and age of high-tech training devices, ultra scientific training programs, and all the best gear that money can buy, never lose sight of the fact that the psychological component of sport is far and away the biggest determining factor in an athlete’s individual performance potential.  Don’t be afraid to embrace the technology that enables us to greatly improve the efficiency of the training that we execute, but at the same time, don’t lose sight of the fact that in the end, it’s you and you alone who must summon the inner strength necessary to train and compete at the best of your abilities.  Don’t allow yourself to be defined by a series of numbers on a display screen; learn to let go and let the river carry you away… like Beamon and Mills, you may be surprised by where it takes you.

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Metabolic Testing: Real World Example

By JRM | Published: November 22, 2010

My latest series of training tips have thoroughly examined the use of metabolic testing and analysis and its application for the endurance athlete.  In today’s training tip, I’ll provide a real world example of how said testing can help to differentiate the respective training approaches that two athletes might have to take despite training for the same event:  The Marathon.  In addition to shedding light on the merits of “ME” testing, I hope that this training tip also serves as a reminder as to just how important the practice of “individualizing” your training program is, and how cluing into your body’s unique set of needs when approaching training can make the difference between subpar performance and a new PR!

Our Case Study

Event:  The Marathon (26.2 miles)

Course & Conditions:  Gently rolling, light winds and temperatures between 55 – 60 degree F.

Participants:

  • Athlete 1:  155 lb. Male.  Current 5k & 10k PRs (roads) of 17:20 and 36:23 respectively.  Projected marathon time (based on 10k PR):  2:50:30
  • Athlete 2:  150 lb. Male.  Current 5k & 10K PRs (roads) of 17:00 and 35:50 respectively.  Projected marathon time (based on 10k PR):  2:48:30

Metabolic Testing Protocol:  Both athletes will be subjected to a progressive step test that measures oxygen consumption and carbon dioxide exhalation at various paces.  Gas exchange will be analyzed to determine the amount of free fatty acid and glycogen the body is “burning” during each step of the test.  Step testing will commence at 7:30/mile pace.  Speed will be increased by 15 seconds/mile every 4 minutes until the athletes reach their estimated maximal lactate steady state pace (roughly 10 mile race pace).

Expected Outcome:  All things being equal, it would appear that that Athlete #2 is destined to outrun Athlete #1 by a small margin on race day.  Not only does he possess a slightly faster set of 5k and 10k PRs, he also weighs 5 lbs. less than Athlete #1 and will most likely benefit from increased running economy/efficiency as a result; A high degree of running economy provides a major physiological advantage during long distance running events.

Metabolic Testing Results:

(Note:  snap-shot synopsis! HR/Lactate Levels/ O2 consumption, etc. not included.)

  • Athlete 1:

o   7:30 pace:  5 calories per min. via MG, 8 calories per minute via FFA

o   7:15 pace:  6 calories per min. via MG, 7 calories per minute via FFA

o   7:05 pace:  8 calories per min. via MG, 6 calories per minute via FFA

o   6:50 pace:  8 calories per min. via MG, 6 calories per minute via FFA

o   6:35 pace:  9 calories per min. via MG, 6 calories per minute via FFA

o   6:20 pace:  14 calories per min. via MG, 4 calories per minute via FFA

o   6:05 pace:  18 calories per min. via MG, 2 calories per minute via FFA

  • Athlete 2:

o   7:30 pace:  7 calories per min. via MG, 7 calories per minute via FFA

o   7:15 pace:  8 calories per min. via MG, 6  calories per minute via FFA

o   7:05 pace:  9 calories per min. via MG, 5 calories per minute via FFA

o   6:50 pace:  10 calories per min. via MG, 4 calories per minute via FFA

o   6:35 pace:  14 calories per min. via MG, 2 calories per minute via FFA

o   6:20 pace:  17 calories per min. via MG, 1 calories per minute via FFA

o   6:05 pace:  20 calories per min. via MG, <1 calories per minute via FFA

*MG = Muscle Glycogen

*FFA = Free Fatty Acid

Metabolic Testing Interpretation:  In knowing that both athletes plan to target somewhere between 6:25 – 6:30/mile pace throughout the duration of the marathon, we can extrapolate testing data and make the following assumptions for both athletes:

  • Athlete #1 will burn approximately 11.5 calories worth of MG and 5 calories worth of FFA per minute at goal pace.
  • Athlete #2 will burn approximately 15.5 calories worth of MG and 1.5 calories worth of FFA per minute at goal pace.

Assuming that both athletes take roughly 170 minutes to complete the marathon (2:50:00), athlete # 1 will expend roughly 1,955 calories worth of MG and 850 calories worth of FFA by event’s end, while Athlete # 2 will expend 2,635 calories worth of MG and 255 calories worth of FFA.

  • Total Caloric Expenditure for Athlete #1 = 2,805 calories
  • Total Caloric Expenditure for Athlete #2 = 2, 890 calories

The Problem:  A well trained, male endurance athlete weighing about 150 lbs. only carries approximately 2,000 – 2,200 calories worth of glycogen in their body.  Once MG stores are depleted, the athlete “bonks” or hits the “wall.”

Training Recommendations:  Although some may make the argument that athlete # 2 could simply increase carbohydrate consumption during long course training & racing in order to avoid the dreaded “bonk,” the inherent problem with this approach is that:

  • The GI tract, especially when subjected to long bouts of intensive running, effectively shuts down and makes caloric consumption more difficult.  Cramping and general GI distress is commonplace when excessive caloric consumption occurs during endurance training & racing.
  • By over-relying upon ingested glucose/carbohydrates during long training, the athlete is unable to increase their degree of metabolic “efficiency.”  For the long course triathlete and/or distance runner, the ability to conserve MG at ALL sub MLSS zones is paramount to success.  Simply put, the metabolic efficient athlete is able to operate at a higher percentage of their MLSS pace/velocity/power output for longer periods of time without exhausting their MG stores as quickly; by doing so, they are able to “outlast” athletes that may actually beat them at shorter distances.

The short answer to the dilemma above is as follows:  Based on the recorded testing data, Athlete 1 will actually beat Athlete 2 on race day due to the noted discrepancy in metabolic efficiency at estimated marathon race pace.  Athlete 2 will exhaust his muscle glycogen stores prematurely and most likely slow down noticeably in the later stages of the marathon.

Athlete 2 would be wise to both alter his nutritional practices to ensure that he is avoiding carbohydrate consumption during most training sessions while also decreasing the intensity of his training program, in particular, by reducing the amount of training he executes at paces above MLSS.  By employing these two approaches, he will effectively train his body to “slow down” his rate of glycogen metabolism, thereby increasing his metabolic efficiency and ability to run for longer periods of time at goal pace.

Due to his high degree of metabolic efficiency, Athlete 1, on the other hand, could actually afford to maintain or even slightly increase the percentage of training that he executes at MLSS as he progresses with his training program.  At least 70% of his workload should continue to occur at paces 10 – 15% slower than his marathon goal pace, but given his high degree of metabolic efficiency, he can afford to focus a bit more of his efforts upon the development of his MLSS and aerobic power.  Taking this approach will in turn aid in his ability to run at a slightly faster pace on race day without experiencing the increased lactic acid/hydrogen ion concentrations that occur as the athlete’s velocity increases and approaches MLSS.

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Metabolic Testing & Analysis: Number Crunching

By JRM | Published: November 8, 2010

In this week’s training tip, I will discuss how metabolic testing & analysis allows both coach and athlete to evaluate the various metabolic pathways responsible for aerobic energy production.  For the competitive endurance athlete, having a clear cut understanding of exactly “where” your energy is coming from and how much of it you are using at certain paces or power outputs, provides you with a number of substantial advantages.  With this data in hand, you can effectively steer your training, and, when necessary, your nutritional practices, in order to optimize your performance on race day, thereby gaining that much coveted “edge” on the competition!

In one of my previous training tips, “Determination of Aerobic Profile” I talked at length about the use of metabolic testing to determine both VO2 max and the percentage of VO2 max at which an athlete’s maximal lactate steady state (MLSS) occurs.  MLSS serves as one of the greatest determining factors in an endurance athlete’s performance; all things being equal, the athlete with the fastest pace at MLSS will typically win the vast majority of endurance related events he or she enters… up to a certain point.

For very long events such as the marathon, half ironman (70.3) triathlon or the grueling Ironman triathlon distance, although velocity/power output at MLSS is of critical importance, so too is the athlete’s ability to conserve much needed glycogen stores for the long haul.

We’ve all heard  of the terms “bonking” or “hitting the wall” before, and if you’re a hard core fan of endurance racing, you’ve undoubtedly seen it happen to even the world’s best endurance athletes from time to time.  In simplistic terms, when an athlete “bonks” they have exhausted their body’s high octane fuel source:  muscle glycogen.  Muscle glycogen is a substance that is used by the body to provide energy both aerobically (with oxygen) and anaerobically (without oxygen) depending upon the intensity at which the body is operating at.  Generally speaking, maximal/near maximal efforts lasting between .01 and 45 seconds, do not require oxygen whereas efforts lasting longer than 45 seconds do.  The longer the effort, the greater the role that O2 plays in energy production (for a more comprehensive look at the three metabolic pathways that are responsible for energy production, click here). Regardless, glycogen is utilized by the body at just about every intensity level, even at rest; the harder the athlete “pushes” during a race or training session, the more glycogen the athlete’s body will “burn” to keep up with energy demand.  As efforts approach and surpass MLSS speed/power output, a very high percentage of the metabolic energy yield is derived from glycogen metabolism.  For the endurance athlete, this is where the numbers game begins.

Depending upon many factors including, but not limited to:  gender, body weight/muscle mass, training and nutritional practices, etc. our bodies store somewhere between 2,000 – 2,500 calories worth of glycogen; enough energy to “only” run somewhere between 20 – 25 miles…. but don’t despair!  A well trained, competitive marathon runner will run within 15 – 30 seconds per mile pace of their MLSS pace on race day.  Assuming proper training & nutritional practices, glycogen stores will not be depleted late in the race thanks to the fact that the body will derive a good deal of its aerobic energy from the metabolism of free fatty acids (fats!) in addition to its glycogen stores.  As such, the dreaded “bonk” is avoided and performance does not suffer late in the game.

Through metabolic testing, we are able to actively assess what percentage of energy is being derived via fat and glycogen metabolism.  By doing so, we can “steer” an athlete’s training and nutritional practices to optimize the percentage of glycogen they burn at specific paces/power outputs.  In my next training tip, I’ll provide two theoretical examples of how we would go about using testing data to steer the training practices of 2 runners gearing up for the marathon and discuss how testing data would shed light on the different approaches we’d have to take with both runners to ensure their respective success on race day.  Stay tuned!

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The Fun Factor…

By JRM | Published: November 3, 2010

In FULL effect by Joel Myers at the Wicked 10k.  The “get up” says it all…

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Metabolic Testing: Fine Tuning Your Metabolic Efficiency

By JRM | Published: October 25, 2010

Let’s assume that we have two race cars:  Car number one is a gas guzzling muscle car, capable of attaining and sustaining very high rates of speed in very short periods of time.  Car number two is a fifty-mile per gallon hybrid vehicle capable of traveling nearly 600 miles on one tank of fuel.  Both cars possess inherent strengths and weaknesses; car number one trades fuel economy for massive power output and speed whereas car number two trades speed and horsepower for fuel economy and the ability to traverse long distances between fill ups.

So which car is more efficient?  The obvious answer would be car number two, our hybrid… or would it?

There are a few definitions for the term “efficiency,” but the following sheds light on the question posed above:

Efficiency:  “The quality or state of being efficient; competence; effectiveness”

Let’s run with this definition; Would our hybrid vehicle prove to be the most competent machine for a quarter mile drag car race?  Conversely, could our muscle car perform with a high degree of effectiveness in a 600 mile race that did not allow for fill ups along the way?  The bottom line:  Each car is efficient, and inefficient, in its own unique way.

This example serves as a great parallel for the issue of metabolic efficiency.  Far too often than not, people assume that a metabolically “fit” athlete is one who can swim, bike and/or run for long periods of time at what amounts to very low speeds and/or power outputs.  Nothing could be further from the truth.  World record holder and Olympic champion Usain Bolt, the famed sprinter from Jamaica, is extremely fit, metabolically speaking; pit him against the best Ironman triathlete in the world in a 100 meter dash and you’ll see what I mean. J

An athlete’s degree of metabolic efficiency is relative.  Generally speaking, the shorter the event, the more the athlete relies upon the anaerobic system for energy production.  The longer the event, the more the athlete relies upon the aerobic system for energy production.  Striking the optimal balance between aerobic and anaerobic energy contribution is of critical importance when approaching an event specific training program.

In my next training tip, I will discuss how metabolic testing & analysis allows both coach and athlete to evaluate the various metabolic pathways that produce the energy our bodies need to operate at a wide array of speeds/paces/power outputs.  You’ll learn more about optimizing your metabolic profile so that your body is well prepared for the event specific stressors it will face on race day and how testing results can allow you to correlate caloric expenditure to the speeds/paces/power outputs you plan on operating at during competition.   Lastly, you’ll learn how testing results can help you to plot the most individualized training progression possible.  As I’ve stated numerous times in the past, in order for training to be effective, it must be individualized; Metabolic testing & analysis allows us to pinpoint the unique metabolic differences that athletes possess and to in turn, tailor training practices accordingly.

Stay tuned.

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