Energy levels, stretching, massage and training slow to race fast – Dineo Masheane’s one on one coaching call
Energy levels, stretching, massage and training slow to race fast – Dineo Masheane’s one on one coaching call
One of our Coach Parry Online Training Club members - Dineo Masheane gets the lowdown from Coach Parry on a whole load of topics in her one on one coaching call. Today's episode of RUN with Coach Parry really does have something for everyone. Dineo and Lindsey discuss really how often runners should be stretching, the benefits of massage and how Dineo can combat her low energy levels on her runs. Lindsey also goes into a little more detail on the concept of running slow to run fast.
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Brad Brown: We head to Bloemfontein, in pretty much the smack bang center of South Africa now, to catch up with that Dineo Masheane. Dineo, welcome onto run with Coach Parry, thanks for joining me today.
Dineo Masheane: Thank you so much Brad. I'm very happy to join you today.
Brad Brown: Dineo, I'm excited to touch base and learn a little bit about your background and how we can help you. You've been running for a few years now, tell me a bit about how you got into the sport of running. Where did your love for it start?
Dineo's running background
Dineo Masheane: Okay, 2015 and before that I would be on the treadmill for like 20 minutes or so. And then 2017 I would gym: go to the gym classes, cardio classes twice a week, and run on a Saturday for Park Run. Then I saw that I'm enjoying running a lot, so in 2017 I started running on Thursdays as well. There's a city run that's hosted there at the Park Run place in Bloemfontein. So I did that Thursdays and Saturdays.
Then later in the year 2017, I registered for Soweto 10 kilometres. I was training for that for the whole year. I enjoyed that. Although after the run that 10 kilometer run I felt like I'll never again, but a week later I bought new running shoes and I did the 21 kilometers OFM race. I guess the rest is history. Since then, 2018 I started running three to four times a week. Distance of between 10 to 15, at that time I was 17. Then I did a to 21 kilometers. My first official marathon, was in August last year 2018. It was the Mandela marathon in Pietermaritzburg. That was a tough marathon but it was fun.
Brad Brown: I was gonna say, Dineo. You picked a tough one as you as your first one, that's not the easiest of marathons.
Dineo Masheane: Yeah, I know. But after that, I was looking forward to see what the next one looks like, because everybody kept saying, that's a tough marathon. So my next one was Cape Town. Cape Town, I must say it was much easier, but running is running you still have to drag yourself through the 42 kilometers. Then my last marathon was Soweto. But after Soweto, I felt like no, I'm fed up with marathons now. I just want to restart myself, and because I'm not fast at all. The fastest marathon was five hours twenty minutes at Cape Town. I would have loved it for it to be a sub five. So this year, I want to concentrate on shorter distances. Although last year I did register for Comrades. I'm actually training for my qualifer for Wally to be my qualifier. Then we'll see if I'm fast enough to go to the start line.
Brad Brown: It's amazing to see your progression. And I mean you talk those marathons, Mandela marathon and then Cape Town and Soweto. I mean even Cape Town, and you make an important point there: you still need to run 42 kays. It doesn't matter how flat the route is. It's still hard. Then Soweto is a tough one as well. So, you haven't picked the easiest of marathons. And people think flat marathons are easy. They not easy. I mean they're not as hard physically from an up and down perspective. But your body hurts because it's the same movement over and over, at least and up and down gives you a bit of a break so, you haven't you haven't chosen the easiest marathons to run. I can tell you that much.
You still, I don't want to say you fairly new to the sport, but you haven't been around for 20 or 30 years and that experience will come. We'll bring Lindsey in in a moment as well, but tell me a bit about running in Bloemfontein. I grew up not too far from there actually as a youngster. We lived in Virginia - which is, I think it's about an hour away from bloom Bloem. The summers get very hot and the winters get very cold. Tell me a bit about your experience of running in Bloemfontein
Dineo Masheane: I actually love running in summer because it gets lighter early in the morning. I'm an early morning runner so we can actually start around four, half past four to run in summer. In winter I don't like it because I don't like running in the evenings. In the morning it's so dark, so I don't like running in winter. But you know, we do what we love and you just make sure that you are secure during that those dark days. Otherwise, in the afternoons, yes, when it's hot sjoe! like yesterday I ran, it was 20 past five in the afternoon. That was hot. That was hot, I also asked myself 'Why didn't I go in the morning?' So it does get quite hot. But I think I've been lucky with the last half marathon. It was cooler that weekend.
Brad Brown: Tell me a bit about, do you run on your own? Or do you run with a crew in Bloem? Tell me about your team, so to speak.
Dineo Masheane: Last year when I started running more regularly, I ran with a crew: the Old Mutual Club crew. Now this year mostly I run by myself. But I do join the guys over the weekend sometimes. Yeah. On Saturdays, Sundays there are people that I run with. But mostly I run by myself.
Brad Brown: Okay, perfect.
Dineo Masheane: I find that when I'm running with other people I feel like I'm slowing them down, and then I end up not enjoying my run. So when I'm running alone, I can run as how I feel. Most times I feel like I want to do a slow one 'easy' as Lindsey puts it. So I enjoy the easy runs. It's only once in a while that I wanna push myself.
Lindsey's initial thoughts
Brad Brown: Talking of Lindsey, let's bring him in now. Lindsey Dineo and I have been chatting obviously a little bit about her running background. She sent through a question to you with regards to her sort of pedigree and what she's done. She hasn't picked the easiest marathons as I pointed out. Obviously Mandela marathon as a first up, and then Cape Town marathon and then Soweto, so she's feeling a bit jaded when it comes to marathon running and she wants to get a bit faster. You've looked at that questionnaire. Your thoughts on Dineo's running background, and where she is right now. Then we can, I'm sure Dineo's got a lot of questions for you, and then we can get into those.
Lindsey Parry: Dineo has also been fairly active in the forums, you know there's always going to be those people that you feel like you getting to know even though you never really get to meet them properly. But yeah, your initial summation is correct. There's a lot of tough marathons in there. And then initially there were quite a few marathons quite close to each other. And I can see that there's definitely been some progression in her running and, you know, some patience is going to be required. Just in terms specifically of that, the question that's been asked there, is that I do feel like Dineo has enough running experience to add in a run per week where there's either an interval type of session or a hill type session. Or a Park Run, something like that.
It doesn't have to be too structured or fixed. But the important thing of course, is to pitch it at the right intensity. And that's why initially I quite like the idea of one hard Park Run every week, or every second week. Because that, for most people forces at least some sort of moderation. For most people when they're doing interval sessions, hill sessions is not quite as marked, but certainly interval speed work, although they're the same thing. People often associate speed work with a track, that you actually push yourself way too hard and that either leads to potential injuries or stiffness. But the 5k is just that little bit of moderating influence because, you know, you can't sprint flat out five kays. But what we can do once you've done two three of those Park Runs is, we then get a pretty good idea of what you should be doing one minute, two minute, three minute four minute intervals that hill work, because we base that a relative intensity of the five kay.
So, your one minutes we would probably pitch it between five and eight seconds faster than your your pace when you're doing that five kay. Your two minutes would probably pitch at between essentially one to two seconds slower than that, and then your three minutes would probably be around three - maximum five seconds quicker those that that pace of the five kay. That will allow that speed improve and give you a little bit of stimulation. But you still want the majority of your training to be at this pace that is quite easy. And I think while you're enjoying your running, more running like that. So I think that's that is already a big win that actually just enjoy your running more, your chances of getting injured are less, which means you'll be consistent for much longer. Then from there you will just start to improve more and more and more.
Brad Brown: Dineo, I'm sure you've got lots of questions that you you want to ask Lindsey. So I'm going to leave it up to you. That's why we do these calls, is we want to give you an opportunity to really get some some individual help. Is there anything in particular you need help with or you want to ask Lindsey?
Adding hill training to your programme
Dineo Masheane: Yes please. I think Lindsey has already touched on that, is the one about the sub 4:50 training plan does not have any speed training. What I asked is that would it be okay if I include hill training or something every second week?
Lindsey Parry: Yeah. So I think exactly as I said, just now let's start with a hard Park Run. And you can actually do that every week, every second week is fine. I would do two or three of those, and then once you've done those you jump into the forum and then once a week we'll do a interval type of session which we'll start probably a three minute intervals. Depending on how far away from from the goal race you are when we start that. Then based on your best Park Run, we will set those paces for that workout. And then every four to six weeks you'll do another Park Run and depending on - or you'll do your goal race - and then based on how that goes we will adjust those paces. One of your three midweek runs, you'll actually replace with that. So this won't be an additional, so you're not gonna go from four days to five days to add in that hard day, you're going to actually replace one of you runs.
Eating properly and fueling for your runs
Dineo Masheane: Ok. And then my next question would be on like, I tend to always be low on energy. It's rare that I really feel high and I want to push. And generally, I know, if I didn't have supper the previous day, this happens. And I also get a little bit dizzy. Then how can I supplement? Because I'm not even eating supper and I run in the mornings. Also before I run I don't eat anything at all.
Lindsey Parry: Okay. The nutritionist that I work with quite a lot has a pretty good saying for that. And that is to say that either we need to fuel for exercise, or we need to fuel in exercise. And so really, what that means in a nutshell is that we either are getting enough nutrition in the day, and therefore we are fueled and ready for exercise, or we need to take a little something in while we exercising. So on your easy runs and your recovery runs, it's all right to feel like that and to not be completely chipper and energetic. Although it's not nice to feel like that.
So the one thing that I would try doing in your instance, is try and have - even if it's small, an evening meal. Because you've already said it here, that you typically do you feel better already with an evening meal than without an evening. Then secondly, when you really can't then have something very light: an energy drink or something like that, that you can drink while you're writing or just sip on slowly. So again, for your short easy runs, it will be very little. It's just a bit to get in, but for your hard runs and your long runs, that becomes very important. You would then almost be practicing your fuel strategies for in racing. And that should then bring you more energy.
Dineo Masheane: Okay, I'll try then the juice or the the energy drinks then for my long runs. Usually when I drink it before the run then I cramp on my tummy, but if I drink it during the night I don't cramp, and I don't like that feeling, that cramp feeling while I run.
Lindsey Parry : That may also be because you don't, because you're not big on eating. It may also be linked to that.
So yes, I agree that during is better. Otherwise, we need to investigate looking at something like a meal replacement, which isn't quite as sweet. And it has a bit of protein. And then that may also be a bit easier on your stomach. So you can try a bit of protein.
Explaining the 'run slow to run fast' training approach
Dineo Masheane: Okay. Okay, thank you for that. And then with regard to anaerobic and aerobic. I mean, I've listened to a lot of your talks, about it, and I'm not sure I understand. I started with the easy running since January. And I can see improvement. However, with the hard training that we did last year. I mean, last year, every time we trained, it would be hard, hard, hard. But most of my PB's were during that time. What is then the difference if both of them, you can improve in running? I'm not sure I understand you. Okay, what I understand about it is that you train the slower side of you to be faster, I think your simplest terms, is that what it means?
Lindsey Parry: Actually, that's a pretty good, it's quite a raw description, but it is a pretty good description. So what we are trying to do by running slower is to stimulate your body's ability to produce or provide energy to the muscles using oxygen. So that's really what we want to do. So your body can provide energy faster by pathways that don't involve oxygen, and those are at a higher intensity. But we can't sustain those intensities for very long. Typically that, let's call it anaerobic -or in absence of oxygen - typically, that is used up in 30 to 40 minutes. The intensity you can sustain for 30 to 40 minutes that is typically where your, your anaerobic aerobic line lies.
Now, by doing this type of training, where we train very easy, that effectively pushes that line further and further up. So that that line, you can maintain a faster pace for longer and longer. Once we've sorted that out and you are aerobically very strongly and bringing in some anaerobic type of work and intervals and hill training also becomes very beneficial, it then provides a further stimulus to push that even further up. So by training hard from the get go, you get lots of very good short term improvements.
But your training is often not as consistent as it should be, because you either breakdown with injury or you get sick, you need rest, because you kind of hit burnout. Whereas training this more conservative way, you get much more consistent for a much longer period of time. And that your improvements are slower, but they are steady improvements. And ultimately, those improvements go beyond what you were doing before. And then when you're ready to add in that intensity stuff, from discussing and talking and following you in the forum, I can say that that is around about now. And that will start to stimulate some more improvements. It's about getting the balance, right.
Dineo Masheane: Yeah, no, I hear people always complain that they can run easy and I'm like, Wow, really?
How often should you stretch?
Yes. Okay. And then next question would be how often do I need to stretch? I avoid that as much as possible. As a result I get tight muscles. What is the minimum number of times I need to stretch?
Lindsey Parry: For me, if you can stretch after most of your runs. That's really the ideal and so if you do spend 10 to 15 minutes and stretching after most of your runs, that's great. Obviously not, I mean A) we don't all have the discipline to do that and, B) the time because you know, it gets to the program where, 'okay, I've got it. I need around an hour and a half and I've got an hour and a half and then I've got to get ready for work' and whatever. So there will be days that you don't stretch. But aim, if you running four days a week, aim to stretch for a minimum of two of those runs. Try for three, and obviously in a good week you would stretch after all four. But I think work two as your minimum of the days that after you've run, you're going to have a good stretch.
How often should you go see a physio?
Dineo Masheane: I need to discipline myself with that. Then the physio, how often do I need to see the physio? I have heard people say that they go every week and I thought Whoa, that sounded like a lot for me.
Lindsey Parry: I would differentiate between a massage therapist and a physio. I think massage therapist would depend a lot on budget. Weekly is great, once every two weeks is great, once a month is pretty good in terms of just maintenance and picking up warning signs that they may be a potential issue.
And physio, I go to whenever there's an actual niggle. Physio for me is more once I've detected there's a problem. Massage therapy is more for me to help maintain, and to pick up the early warning signs if there is going to be a problem. And as I say, that can be as often as once a week or about once a month. And a lot of people what they do is they will go for a massage three to four days before the main event. So they actually fine to keep going and do a foam rolling. Then they'll go to a massage therapist three to four days before their main race and loosen everything up. And then they're good to go for the main race.
That's not my favorite way. Because I feel like it's good to be used to massage. But for a lot of people that does seem to work.
Brad Brown: Awesome Dineo. Unfortunately, we are out of time. It's been amazing catching up with you. I love doing these calls. Because we, like Lindsey says we follow your journey in the forum. But we don't necessarily put a voice to a name or a face to a name. And when we get to see you in these calls, obviously the listeners only get to hear you, but yeah, it's amazing having you in there. You ask such great questions. We love having you around. So thanks for being part of the team, and tell me just before we wrap up, why what we doing it Coach Parry, why have you joined the training club? Why do you train with us?
Dineo's thoughts on the Coach Parry Training Club
Dineo Masheane: Last day, every run used to be hard. Even on training, to an extent then during races I did not have anything to give. So now when I was starting to follow Coach Parry, we're talking about easy runs. I felt like he was telling me what I want to hear, and I want to enjoy running for as long as possible.
Brad Brown: Awesome. Well, we love having you around. Thanks for being part of it. So yeah, if there's any other questions, you know where to post them, pop them in the forums and you know, we'll catch up there.
Dineo Masheane: Okay. Thank you so much Brad. Thank you Lindsey.
Lindsey Parry: Absolute pleasure, cheers Dineo - it is awesome to chat.