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Discussion: Question for Jamie B.
Subject: Question for Jamie B. By: John Day Written on: 2005-03-23 22:51:40 Message: Jamie, how are you able to sustain your current workloads? How much sleep are you getting and about how many two a day workouts are you doing a week? My wife is having a baby next month and I think I am going to have to get up very early to just log 10-11 hours a week (like at 4 am) How are you recovering? I want to be able to log more serious miles as the season progresses, but I have a hard time recovering fully. I am 33 and not a very fast runner- my goal this year is to break the 50 min. mark in the 10k off the bike. Any recovery suggestions you have, I am all ears- you obviously got the recovery thing down. Thanks!!
Subject: RE: Question for Jamie B. By: Sarah Vincenti Written on: 2005-03-25 10:31:26 Message: It helps that his fiance is a triathlete too!!
Subject: RE: Question for Jamie B. By: Jamie Boward Written on: 2005-03-26 11:48:07 Message: I do two a day workouts pretty much every day of the week and on wednesdays and fridays I do all 3 disciplines not counting the 4 times a week I lift weights at the gym. Yes my fiance is a triathlete too and it is Sarah V.!! She is getting ready for a few half ironmans with me this summer and we are getting married in late July. As for the recovery I use active recovery like if I have a hard track workout one evening then the next morning I will do a moderate swim mainly because it is none impact so you can push your cardio system without stressing the joints and muscles too much then for my ride I will stay flat and go longer but keeping my heart rate in the 130s the whole time just getting hours on the bike not speed. I monitor my resting HR every day and if it isn't where I think it should be I just take some time off or go a few days super simple. I believe in high mileage and in peak season I will be biking 1600 plus miles a month with 50 plus miles of running per week and 2-3 good swims per week. I also belive in letting your body recover too. I am lucky enough to have run 15:12 for 5000 meters and a 4:27 mile PR and I ran competitively for the Marine Corps and in my peak I was doing 115-120 miles per week of running. I still do the same amount of time I just spread it between three events now. I found that running long slow distances and getting a good fartlek and one good speed session per week is really good for running. You can change a few mid distance runs for longer bike rides but you still need a good long run and a quality speed workout. It may be wise to even lay off of the biking a little if you want to focus on running then as a taper up your biking to allow your legs to recover from the pounding. I try to get about 30 hours of training in my peak weeks but both of my jobs are taylored around it. Unfortunately I only get about 5 hours of sleep per night but I have been doing that since high school and it is just what my body seems to work on best. The big thing is a healthy diet and to get valuable supplements that you need to replace from training. I hope I answered some of your questions if you have any more please feel free to ask!! Here is my email Addy runfool@yahoo.com Jamie
Subject: RE: Question for Jamie B. By: Jamie Boward Written on: 2005-03-26 21:44:25 Message: By the way you may have read or heard this a hundred times or more. Make your quality days quality and your easy days easy!! It sounds funny but you don't get faster pushing the pace on a tempo run or a hard bike ride. If you have a hard time recovering take longer rest between hard workouts for instance a hard track workout tuesday evening then do something easy wednesday and do a hard swim or harder bike ride thursday morning with a easy workout in the evening. A lot comes from the base you have bulit. I have been doing endurance stuff since the age of 13 and am now 27 so I am used to long tedious training weeks. Good luck with everything and let me know if you have any more questions!! Good luck with the baby too!! jamie
Subject: RE: Question for Jamie B. By: John Day Written on: 2005-03-29 17:02:37 Message: Thank you so much! I am currently taking flax seed oil and fish oil for my asthma, and am taking tons of vitamin C as a supplement. I read on one of the posts that you are an advocate of endurox- I am going to buy that. Any other recovery supplement advice you have I am all ears. This is my week 3 of my base 2 period- basically a long week for me - 11 hours this week- I usually can handle 8 or so a week, and so 11 hours is kind of a pounding for me. I high school my PR in the mile was 4:55 and now I can run a meager 7 minute mile. My problem is I have not been able to string 6 of these 7 minute miles together! I just want to break 50 min. in the 10K. Holy crap I am slow. So as I go about pounding my legs (for me 10 hours is alot) I find myself getting grumpy with my wife and having pain in my quads. I read your miles logged and think... now here is a guy who knows how to recover. I believe that if I can get my body to bust out 50 miles in a week over time I will get faster. That's what all the books I read say. To do that, I need to recover. Any and all advice you have on supplementation will be much appreciated. I will go easier on my "easy days". Thanks a ton!!
Subject: RE: Question for Jamie B. By: Jamie Boward Written on: 2005-03-30 00:14:13 Message: Hey John check out what I wrote in Dave Stults about energy foods. It has some good things to use during a race. One thing I have found both thru reading and experimenting is that the best way to recover is to get proper nutrition during your workout. Now that may be hard in the pool and on some runs but what it means is the longer workouts the best way to get a speedy recovery is to get ample calorie intake and barbs during your workout. This in turn will help aid your post recovery snack or drink or whatever you find best. Yes I am a strong believer in Endurox. It is something that I use regularly even after moderate workouts. I will take that with a Cliff bar or Powerbar after a long workout or after a short workout I will just do the Endurox. I also use the fish oils (Omega 3 Fatty acids) I got on those in high school and have been on ever since. There is a lot of new info out on them the past few months and it is pretty good stuff!! I load up on Vit C as well (I take the Emergen C). I have been on that for two years and it helps get a better balance to the diet plan. I also take glucosamine with Chondrotin and MSM. I have horrible knees from being in the Marine Corps so I have to watch what I do to them!! As far as supplementation a lot is hit or miss! You kind of have to experiment and find what works for you because we all have different tastes and stomach strengths. I can hold down pretty much anything but my best friend who is a top notch Ultra marathoner can only do liquids. I can tell you that stuff like Powergel and HammerGel or others that use maltodextrin are generally easier on your stomach due the the glycemic index and the way your body can process them. I don't want to type too much stuff over so just check out the stuff I wrote yesterday and it should be along the same lines as what you are looking for. Hey I know people who would kill to do your times in the 10k. The main thing is pace! My race pace is around 5:30 for 5k, 5 miler and 10k. For half marathon I am probably around 6:15 or so. Most of my training is done around 7 minute pace but for me that feels super easy. My hard stuff is around 5 pace or even faster depending on distance. If you focused about 6 weeks of your time to getting a good running base and only swimming once or twice and biking once or twice just to keep the level you have in those you would be amazed at how much time you can gain if you do it correct. The key is two quality runs a long run and two real easy runs but ample in distance of say 5-8 miles not worrying about time. Sometimes on my easy days I will run a 10 mile loop and leave my watch at home that way I am not trying to race myself or beat last weaks time. The two hard runs should be one good track workout or something like mile intervals in a park or loop you know. Basically you want to know the distance you are going and run them around your goal time with half that time for rest. IE 5x 1 mile repeat at 7 minutes per mile with 3:30 rest and as the season goes on go a little faster but take more rest. Now the other one is usually more fun it can be anything. I like to do fartleks, I 15 minute warm up and then I will just pick spots or times and run hard to them. For intance 3 minutes up tempo followed by one minute rest then 2 minutes slightly faster with one minute rest then 1 minute even faster with 2 minutes rest. Or if you are familiar with the course you can say I will pick up the pace and run around race pace until the high school then run 2 minutes easy then go hard again until the stop light. If you are looking for anything to read for running I would suggest anything by Arthur Lydiard!! He coached the New Zealanders in the 60s and 70s and his runners from then still have the countries records today over 35 years later and they ran on cinder tracks. His milers (Peter Snell who never lost a race) were doing like 100-120 miles a week real easy but just working on getting the body used to the motions and then on the hard days they went balls out. The crazy thing is they were hardly ever injurred unlike most of the top Americans today who do short mileage and tons of speed. Well I think if I write any more tonight I will need to label it voluime two LOL. Hope this is some usefull info!! jamie
Subject: RE: Question for Jamie B. By: John Day Written on: 2005-04-06 11:14:44 Message: Thanks Jamie! I will read Arthur Lydiard's stuff. I appreciate your advice and have already noticed a difference in my workouts- I am replacing sodium and potassium during my workouts and already am not as cranky. I guess you can't just deplete your body of those elements and have a sense of balance. High volume training can really do weird things to a body if you don't supplement- I have learned the hard way. Thanks for the help!!
Subject: RE: Question for Jamie B. By: Anne Marie Gaines Written on: 2005-04-25 12:56:26 Message: I have really enjoyed reading the info in this posting. Very smart to ask the person who is leading the pack!
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