This week, I logged my first official track workout in a series of speed sessions, all by myself on the St Louis Uni track. It. was. fantastic. Technically, I wasn’t alone. I showed up to the track on Wednesday night, and it was a happenin’ place, with nearly 30 kids and their parents bustling around. Six-yr-olds practicing 4×100 relays. They were better at hand-offs than some college relay teams I know. It was cool to watch as I ran lap after lap.
The workout: hammer out 12x400s with 400 rest, shooting for my 5K race pace. Truth be told, I actually broke it down a bit faster. I tried reigning it in, but no matter how much I felt I slowed down, I ran faster. When I run a big block of repeats on the track, I try breaking it down into sets so A) I don’t lose track and B) I don’t get bored/overwhelmed. For Wednesday’s workout, I broke it down into groups of 4:
First set: 1:29, 1:26, 1:26, 1:23
Thoughts: Ok, these were a little fast (the last one 10sec faster than my goal pace) so try not to implode on the next set. Stay relaxed, you have real estate to slow down a little.
Second set: 1:23, 1:22, 1:24, 1:22
Thoughts: Seriously, slow down. The last set is going to be painful.
Third set: 1:20, 1:21, 1:21, 1:19
Thoughts: Ok, well then, don’t listen. The final 400, #12, was a “might-as-well-see-how-fast-you-can-go” with the last 100 a sprint, but I never felt … tired. It was great. Very confidence boosting.
Speaking of marathons, and 12×400 repeats on the track at 5K race pace, I recently updated my marathon training library with Luke Humphrey’s new book:
This book was super appealing to me for two reasons: I am a big Hansons Brooks fanatic, and the methodologies aren’t too crazy off-the-wall compared to what I’m familiar with. While the 18wk plan (advanced) that I’m following just started last week, and I missed a few 6-milers because of travel to NY, I am feeling confident and focusing on being consistent and running nearly every day. That being said, yesterday’s 6-miler turned into only 2, because 10minutes into my run, the tornado warning sirens went off.
To me, the interesting thing about the Hanson’s method for marathon training, compared to other plans out there that millions of people follow (Galloway, Higdon), is the lack of mega-long runs and incorporation of consistently maintained physiological stress during the week; If I follow the Hanson’s Advanced marathon training plan as it is written to a T, I won’t run anything longer than 16 miles. When training for a marathon, a lot of runners find this blasphemous. But truthfully, when I look at my week of training midway through the plan, I get a little excited. It reminds me a lot of training in college, under a modified Jack Daniels plan, that incorporates speed, tempo (what we referred to as Lactate Threshold, or LT), and a longer run with consistency and speed. I won’t necessarily have high volume weeks because it’s not practical for me right now (the highest mileage week I have planned is 63 miles), but I will have high physiological stress and cumulative fatigue.
In the past, I’ve cobbled together my own plans in the past based on insight from highly successful coaches (including Pfitzinger’s, Daniels’s, etc.), which follow similar methodologies and likely guided the Hansons in developing their own marathon method. Jack Daniels, an expert exercise physiologist and running coach, literally wrote the book on endurance run training (and also shifted my endurance training mentality during my junior year of college, when our cross-country team welcomed a new coach who followed his methodologies to a T). What I didn’t embrace before, but is clear after reading the well-written book by Humphrey and reflecting on things here and there that I overlooked in my marathon training over the past five years, is that Daniels’s running methods specifically instruct runners, regardless of their goal race distance, to not incorporate long runs >25-30% of their weekly volume. Even still, I admit that in the past, I ignored this advice in order to just get that “big long run” in on Sunday morning, even if my training during the week was inconsistent, because- well- that’s just what you do when training for a marathon. You gotta have a big, long run. Turns out, actually… you don’t. Oh, and just in case you didn’t know:
Of course, depending on my total weekly volume, the absolute duration my long run is irrelevant (remember: it’s 25-30% of my weekly volume at most!); if I design a training plan with the highest volume week of say 100 miles, the longest run of the week would be more than 16 miles. But, 100 mile weeks for me right now are not practical, and I’d probably get injured.
My success and failures in marathoning thus far hinges on cumulative fatigue. Last year, I was ill-prepared for the St Louis Rock and Roll marathon and switched to the half… during the race… even though I ran several long, 3hr+ runs. But I lacked consistency, with typical weeks of training only consisting of 4 days of running per week, and I didn’t accumulate physiological stress to adapt and be faster for longer. The best marathon I’ve had I raced 5 weeks after my first Ironman triathlon, and the accumulation of training 20-30hr weeks with one stellar (albeit forced) taper during post-ironman recovery served as a fantastic tuning for a fast and – most importantly – fun marathon.
Stay tuned for a post about writing your own plan for your goal race while taking into consideration your physiology. It involves one of my favorite hobbies: Doing the research!