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diaz human performance LLC. 1612 E. Ventura Blvd Camarillo, CA 93010

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Table of Contents Medical disclaimer..................................................................

7

Pre-Training Q&A...................................................................

9

How do I classify myself as a runner?.................................... 11 The Equipment.......................................................................

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Preparation............................................................................

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How This Training System Works...........................................

26

Energy Management..............................................................

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Determining Logical Heart Rate Parameters..........................

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Feeding Strategies for an Endurance Athlete.........................

48

The Biomechanics of Running Naturally.................................

61

Functional Strength Training for Runners .............................

73

Program Design and Periodization Training...........................

80

The Environment.................................................................... 95 Race Strategies......................................................................

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Understanding and Dealing with Injuries............................... 102

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Introduction This training manual has been in the works for nearly 10 years and represents nearly two decades of clinical work with a host of athletes from a variety of sports. To be quite honest, this work was long overdue. Creating this manual has allowed me to make my heart rate training concepts available to a much broader audience than what I can reach through our training facility and lab. The reason it has taken so long to release this work is because the information I share has a life of its own. Unlike a novel, which tells a story of something that has already occurred, the content in this text, changes, as does life. Much of my training and consulting experience is not exclusive to running; the focus of my work stems from an in-depth understanding of energy management and resistance to fatigue. That is what I bring to the table, and that is where historically I have found the most confusion among athletes. If you are a runner and you have not considered the importance of energy management or how it relates to economy of movement, then what you are about to learn is going to change the way you train once and for all. Over the past few decades, I’ve had the unique opportunity to meet and work with some of the most gifted minds in exercise science and sports performance. I find it interesting that everything I have done, and the experience I have gained, has led me to this point – and not by design. I used to tell my clients not to refer to me as a coach; it never seemed to fit. I always thought of myself as an advisor. But through our diagnostic work, the cause-and-effect relationship of our clinical findings, our prescriptions and the effects, coaching became the result. But this training manual isn’t about me. It is written with the recreational runner in mind – not an exercise scientist or a professional athlete. I assume your primary goal is to learn how to run more economically – preferably, pain free – and to enjoy running as a recreational sport, while ultimately beating your previous attempts at a variety of distances. With this manual, I will present a logical and efficient approach to training that will provide you with valuable tools to plan and prepare for your next best race. Others certainly have written on this topic – some better than others – but I have found that many of these coaches and training guides tend to be too vague or too complex, and end up leaving people dazed and confused. More to the point, it seems that very few athletes really understands how to implement heart rate into their training. Yet, heart rate – so far – is the single most effective communication we have with our bodies during training. If you are going to invest countless hours preparing for a race – any race that requires aerobic function and resistance to fatigue – there IV

is no better ally than a heart rate monitor, and the knowledge to wield it properly. Throughout this manual, I will help you understand and develop the economy and efficiency necessary to arrive at the Promised Land (two steps past the finish line) with style. Before I go any further, I want to thank you for giving me the chance to teach you how to command the most out of the body you were born with. The Art of Running a Marathon In my lifetime, the marathon seems to have become the holy grail of human achievement. Running a marathon places a person into an elite group of “doers.” To say, “I ran a marathon,” invokes awe from friends and peers across the globe. In 2009, nearly 468,000 runners finished marathons in the United States. With the US population around 309,500,000 in 2009, that calculates to roughly 0.15 percent – or 1 out of every 660 people – who can say they ran a marathon! Even with these astoundingly low percentages each year, an ever-increasing number of people finish marathon distance events. To get on the books as a “finisher,” all you need to do is complete the event within the allotted time. If you search the Internet for a marathon training program, you will find countless versions and approaches – all that promise completion. You will also find numerous training groups – such as “Team in Training” and other non-profit groups that run for charitable causes – that provide support and weekend camaraderie while you brave the training. Over the past few decades, I have worked with countless marathon hopefuls, and also supported many of the aforementioned groups. The common thread I have found with these training systems is that they lack progression. For example: If you were to join one of these groups as a first-time marathoner, your first time through the program should turn out to be a pretty rewarding experience. You would meet your comrades periodically to participate in the run du jour, and work toward your final test: 26.2 miles. With a bit of discipline and tenacity, the odds are you’ll finish. The question is, how long did it take, 5:30 hours? More? Once you’ve completed your first event, suppose you decide you want to better your time. What do you do? Well, a great majority of the people who attempt a second round simply rejoin the program in which they started. The problem with this is that the program does not change. It is the same program, with the same schedule, that served you as a beginner. What can you expect to happen the second time you train the same way? The same finish time. Sure, you may hear of people who brag that they bested their time by a few minutes here and there, but the general consensus I’ve received from countless finishers is that their finish times reoccur within a few minutes of one another, and the times rarely break the 4-hour mark. The most significant result you can expect under these circumstances is a reduction in body weight. V

I find that the majority of these programs are too general in design. They are built around one simple premise: If you progressively build mileage over time, you will adapt, and achieve the distance. Fundamentally, this is a sound conclusion. However, it leaves a host of very pertinent variables off the training table that will make a significant difference in the outcome of your training. I might add that this is not uncommon with group training in all sports. The concept of the group is that you must reside within a specific metaphorical box to be part of it – ideas like, “We are going to run 10 miles today.” The problem with this is that distance becomes the mediator of the training premise. Maybe the first time you attempt the distance you fail; you try harder the next time, and maybe you succeed. With this approach, you are training yourself to apply more effort, and that generally is a flawed ideology. Take a moment to write this down: “Distance is the reward for time spent in training properly” Every one of us is unique. And just as every individual has their own unique fingerprints, they also have their own unique metabolic profile. This metabolic profile sets the stage for what your body can endure over time. In order to perform work – be it running, riding a bike, cutting the grass or whatever – your body requires energy. Humans store energy in two forms: fat and sugar. The intensity of the work we perform dictates from where we derive this energy – from fat, from sugar or some percentage of each. If you discount this fundamental truth as you train, you are not in control of your outcome. It’s as simple as that. There are two very important components to human performance that will wholly determine your success as an athlete: • •

You’re metabolic efficiency And your biomechanical economy

These two components are complementary – improve one and you’ll improve the other. This manual focuses on these functional partners of training. My goal is to explain the key functional training elements that relate to your personal success as an athlete. The more you understand these concepts and the role they play independently and collectively in your training, the more successful you’ll be in every training endeavor. While the physiological outcomes discussed in this manual are universally applicable, the focus of this manual is to teach you how to run more efficiently, and get progressively faster at any distance. Take your time, and refer to the information often as you train. Some of the material VI

may seem a little “deep” at first, but as you progress, what you’re learning will start making sense. The information in this manual and the associated templates is of little value if you don’t have a means to collect some important data, such as heart rate, speed, time and caloric output. These data points serve to direct, confirm and validate your progress daily, weekly and monthly. It is not critical that you have access to ALL of these data points, but remember: information is power. The more you learn about what you are doing – and what has occurred relative to what you’ve done – the more you are able to make decisions going forward.

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Medical disclaimer Because you have purchased this training manual, we assume you are a healthy individual. However, if for any reason, based on prior health history, you suspect that participation in this or any associated vigorous exercise would put you at risk, we highly recommend you consult your family doctor to set your mind at ease. The American College of Sports Medicine advises that anyone over 35 years of age planning to start an exercise program should have a full medical examination, including an electrocardiogram recorded before, during and after maximal exercise (a stress test). If you need further guidance, ask yourself these questions:

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Are you over the age of 60 and not accustomed to vigorous exercise?



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Do you have a family history of premature coronary artery disease (un der the age of 55)?



3.

Do you frequently have pains or pressure in the left side of the neck, chest, shoulder or arm during or immediately after exercise?



4.

Do you often feel faint, have spells of severe dizziness or suffer from extreme breathlessness after mild exercise?



5.

Do you know whether your blood pressure is normal, or if you have high blood pressure?



6.



Do you have heart trouble or a heart murmur, or have had a heart attack?

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Do you have bone or joint problems, such as arthritis (confirmed by your doctor)?



8.

Do you have a medical condition not mentioned here that may require special medical attention, such as diabetes or other maladies?



If you answered yes to any of the questions above, we advise you to obtain a release from your doctor before proceeding with your training plans. Consent: I have read all of the information on this page and understand it completely. I also understand that I am participating in this program at my own risk. If necessary, I am free to stop participation at my discretion, and seek medical advice or opinion, if I deem it necessary. If for any reason I feel that I do not qualify as a candidate for this type of training, I will apply for a refund prior to 8

commencement. Barring such request, I agree to release dhp elite training (diaz human performance LLC.), its representatives, agents and employees from any and all liability or harm that may come from my participation in this training program. Potential for risk: Because of the nature of running for extended periods, a high level of exertion is required. This exertion will cause temporary changes that will increase heart rate and raise blood pressure. As a result of these efforts, you may experience soreness and stiffness in the muscles and joints while training. If any unusual discomfort occurs, please stop whatever is causing the discomfort, and notify a medical professional of the problem. We’ll take it on your honor that you have read this disclaimer and you have been forewarned of the potential health risks and that you agree that we have done our part to keep you from harms way.

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Pre-Training Q&A Q: Why is heart rate important as a training tool? I see a lot of runners who don’t use a heart rate monitor. A: This is the information age. The more feedback you have prior to, during and post workout, the more you are able to make informed decisions moving forward. Nothing, so far, is as effective as a good heart rate monitor for providing this critical feedback. Think of a heart rate monitor as you would the gas gauge in your car: It would be unthinkable to set out on a long journey without knowing how much fuel you have left in the tank. Q: I talk to many runners who own a heart rate monitor and rarely use them. They bought them because of the hype, but tell me they would never wear one in a race. A: This is very true. I, too, have interviewed countless athletes who own, but never use, their monitors – especially in a race situation. In my view, they simply lack the required knowledge to make good use of this tool. In many cases, it is a matter of incorrect guidelines set during their initial training experience. It just did not make sense to them, so they quit using them, or they use them much like a smoke detector. They identify what is hard and what is easy, or what makes them sore. I like to refer to this as reactive training, as opposed to proactive training. The information in this manual will change that phenomenon. Q: How much will I need to invest in a heart monitor? A: A decent heart rate monitor runs between $100 and $500, depending on the functions you want. I recommend not cutting corners here. Think of your personal investment of time, discomfort and general commitment, and then ask yourself if the tool that has the potential to catalog your progress, dictate your intensity and help you achieve your goals isn’t worth a few more bucks than the cheap one that won’t provide you with the same wealth of information? If you train for a year, you should burn through three to four pairs of running shoes, at a cost of around $100 per pair. A high-quality running computer/heart monitor may cost as much as $500 for the top-of-the-line model (a bit over $300 for a very good model), but it will last for several years. It is a very worthy investment. Q: Do I have to buy a monitor for this program to work for me? A: We certainly recommend that you do, and a monitor is necessary to get the full benefits of our program. If you want to try to do without, the organizational value we provide, and the ancillary knowledge, will undoubtedly help you, but why deny yourself the whole value? 10

Q: What should I do if I have a training partner who has not read this manual? A: Training partners are excellent for keeping us on track and accountable. My best advice is that you convince your partner to invest in this process, so you both are on the same page, so to speak. Q: What kind of shoes do you recommend? A: That is a great question. The answer is: Find a pair that feels good to your feet. It sounds silly, but it can get complicated. All the advice you need is available at a running store – some of it good, some not. The acid test is how comfortable you are. Most quality running shoe stores understand the importance of a good fit, and if you wear the shoes for a few days and they’re not working for you, they’ll let you bring them back. The quality shops will exchange them until you are satisfied. Don’t quibble over price with a shop that provides you with this type of service. Sure, you can buy shoes at discount outlet centers, but if they don’t know how to service your needs, or they won’t allow a return, it’s not worth what you saved. I feel it’s important to mention that we are staunch supporters of a natural midfoot running technique. With this in mind, I prefer a shoe that is minimal in design. Someone who runs well does not benefit from or require a heavily cushioned heel. On the contrary, this type of construction inhibits proper foot strike. As of this writing, I personally run in Newton and Altra running shoes which are designed for the style of running we advocate. By the time you read this the industry will have caught on to “The Natural Running” phenomena and you will have a lot to choose from. If you have not learned to run on your mid- to forefoot correctly, it is ill advised to embark upon this shift without proper supervision and training. I could continue asking and answering questions in hopes of finding a topic that is important to you, but my goal is to provide direction where others may not have given you the help you need. My best advice is to keep your mind open as you embark upon your running journey. Hopefully, we’ll strike a chord that will help you better understand the importance of programming the hard work in front of you, and make it as enjoyable as possible.

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How do I classify myself as a runner? If you’ve acquired and plan to use one of our training templates, you’ll notice we’ve divided the offerings into three categories: Novice, Intermediate and Advanced. You might assume that determining how you stack up as a runner would be based on how fast you can cover a given distance. While this may be a clear-cut method to determine how fast you are, there are several other things to consider before classifying yourself as you move into training. The most important consideration is how well you adapt to the stress of training. This brings us to volume: How many miles or hours can you tolerate before you begin to experience a problem. Many seasoned runners understand this concept. They know all too well where the break point is for them. The other thing to consider is the intensity of training: how hard you push yourself day-to-day. Some people may be able to tolerate several hours of training at a low intensity, yet break very quickly when the intensity picks up. For others, the opposite may be true. They can handle high-intensity training for brief bouts, but have a hard time with long hours of low-intensity training. You’ll discover some of the reasons for this as you move through the Energy Management chapter in this manual. But for now, we’ll begin by categorizing you in one of three simple divisions: Novice, Intermediate or Advanced. From there, we’ll delve deeper into your past experience to determine the correct place for you. Please realize that, after your first training and racing mission, you may want more of a challenge, and decide to move up to the next category. More importantly, as you learn to arrange the correct mix of work, rest, volume and intensity in your training plan, this labeling will no longer matter. When this occurs, you will have arrived. You will have become your own best coach, and quite likely find yourself achieving goals beyond your current expectation. And that is what I would categorize as success. Part 1: The identification process – weekly volume Current Estimation Advanced Intermediate Novice Miles per Week 50-70 + 30-45 + 15-25+ Hours per Week 6-8 4.5-6 2.5-4.5 When you look at this table, keep in mind that mileage is very subjective. Time is a far better indicator of stress, and has much more influence over the training model as a whole. The faster you are able to run, the more miles you will log, relative to time. Consider that a well-trained marathon runner who can cover 26.2 miles in less than 3 hours may not have to work as hard as someone who struggles to break 4 hours. Even though advanced runners are able to run at a pace that is 2 to 3 12

minutes per mile faster, the cost of doing the work can easily be much less, due to the economy with which they run. “Distance is the reward for time spent in training.” The Novice Runner In my opinion, a novice runner is someone who has taken up running to lose some weight, or who possibly has hopes of some day achieving the ultimate ambition of completing a marathon. They may have friends or acquaintances that have done it and think, “If they can do it, I can do it.” But the truth is many of those friends who enter events and become “marathoners” have simply survived the distance. If you’ve ever watched a major marathon on television, you may recall the sea of people in the vast field of runners who are simply walking – and do so for most of the race! They are easy to identify; just ask them how long it took to cover the distance. If it took more than 51/2 – 6 hours, you can be assured they covered much of journey by walking. That is not what I have in store for you. My first bit of advice is to avoid taking on too daunting a task too early. The first few long runs (in excess of 10 miles) are going to make a marathon seem entirely out of reach for you. I suggest you set some short-term goals before taking on the monster. You should run a 5K or 10K, and progress to further distances as your body begins to adapt. Your first race should not be a marathon. Even if you’re able to cover the distance, it will not be nearly as rewarding as it would if you trained appropriately. But if you insist on running a marathon first, then you should allow enough time for your body to adapt to the new stresses you are about to experience. “Time” is the mediator of all learning and adaptation. If you are persistent, you can accomplish just about anything. The query and scoring system below will help you determine, based on your level of fitness and experience, just how much time you should allow for your short- and long-term goals. To determine how much time you need to prepare yourself, you must first ask yourself some very pointed questions: 1. What kind of shape am I in right now? Score your fitness from 1-10, with 1 being out of shape, and 10 being extremely fit. 2. Are you overweight? Score your body fat from 1-10, with 1 being obese, and 10 being in athletic shape (