TRAINING MADE SIMPLE

In real estate it's location, location, location.  In training for long distance racing it's miles, miles, miles.

Mileage levels can be divided into 3 categories: A base of about 35 miles per week should let most people complete races up to 13.1 miles (1/2 marathon).  Increasing that base to about 50 miles per week will have competitive benefits especially in the later phases of a race.  Mileage above 50 miles per week is better left to elites with coaches and other unique competitors.

The proper training pace is 45 to 60 seconds per mile slower than your race goals.

Speed work and other fast running is most benefitial at shorter distances such as 5k.  It is important at all distances too the extent it helps runners learn pacing.

Remember, the overriding goal is to bring your best prepared body to the starting line.  By definition that means avoiding injury.

MORE ON TRAINING

To give this section some context, readers should understand the author is an old man born in 1938.  Much of this should apply to runners of all ages and all ability levels as long as the're serious about the sport.  Some points may not.  Every runner is a unique biomechanical machine.  Each person will have to learn what works best for themselves.  There are no absolutes and no shortcuts. 

1.  Develop an annual race plan.  Decide which races you will target each year and train to achieve your best against that plan. While I may run about 12 races per year, my plan has only two or three "Serious Targets".  It takes me about 10 weeks of training to achieve my best results.  And that's beginning with a base of 30 to 35 miles per week.  If you race during that training period, do so only to improve your training.  Race for training.  Don't train by racing.  Said another way, almost all races should have a purpose within the context of an annual race plan.  Or said yet another way, DON'T OVER-RACE.  One final point on "training" races: I usually run them using negative splits or running each mile at an increasingly faster pace with the race average being somewhat slow.    

2.    Train for the event you intend to run.  Proper training is different depending on the race distance.  My experience says there are three different race distances: 5k, 15k to 1/2 M and the full marathon.  The difference is not so much mileage required where a good base is helpful at any distance, rather it's the amount of speed work.  To run my best 5k, I need one or even two days of solid intervals each week.  For the 1/2 M I need almost none.  (Note: 10k can be cosidered either a long 5k or short 15k.  Adjust speed work accordingly).  

3.    Train for the longest distance in a race sequence.  I train for the 9.3 mile to 13.1 mile races.  That way I can run an OK 5k.  If you train for a 5k and attempt a 13.1 mile race, it can be very painful.  Many people make this mistake.

4.    I train best by building up every day vs. the suggested long runs, days off and cross training.  My favored plan is to work up to a 12-8-10 mile sequence three days in a row.  I add one day of track work mostly to get the target pace beat into my brain.  My mileage goal is a trailing 10 week average of about 50 miles per week just before beginning the taper.  I try to get several weeks at the training peak of 60+ miles.  In the aftermath of Hurricane Whilma which caused significant damage to our condo, I experimented with the training approach best described as "reducing quantity but maintaining quality".  It didn't work for me.  Unfortunately, there are no shortcuts it's miles, miles, miles.

5.   Ok, what is the difference between a training schedule which logs about 35 miles per week vs. one which averages closer to 50?  The answer for me is about 2 to 3%.  Now that might not seam like much but it's about 2 minutes in a 10 mile race or the difference between 1 hour 20 minutes and 1 hour 18 minutes.  Unfortunately, there's a whole lot of people crossing that finish line in that 2 minutes. 

6.    Train as much as possible on dirt.  I can get 30-40% more miles without overuse injuries.

7.    Train slow and easy about 45 to 60 sec slower than the race goal.  Long slow builds up while short fast breaks down.

8.    Do not train on concrete or any surface that is sloped side to side.

9.    Some discomfort and soreness comes with hard training.  I follow this rule: if it gets better as I run it’s PROBABLY ok to continue.  If it gets worse it’s almost certainly not ok.    

10.     If the race will have hills, you need to train on hills.  I add these in the last weeks before the taper.  Hill work can really beat you up so be careful with the amount.  You need to train going up but also train going down.  The up part builds those muscles but the down part is necessary for good technique.

11.     I do not try to stay in peak racing condition the entire year.  I can’t stand it either physically or mentally.  I have two primary racing periods: mid January to March 1st and one race the first Sunday in October.  Thus, my all-out training periods are November and December as well as July to September 15.  The rest of the year I try to maintain a base of about 35 miles per week and I am not afraid to take a day off here and there.  Come serious time it’s 7 days, no excuses.

12.     Now having said “no excuses”, I do not add mileage and hard workouts without passing this simple test: am I building up or breaking down?  I’ve run long enough to have done both several times so I know the difference.  If I’m breaking down I cut back for a day or two.  If I’m building up, I keep the pressure on.

13.     For training runs I do very little stretching and never before warming up.  I begin training runs very easy and with some side to side strides and let the run “come to me”.  Before faster pace work (and races) and after a good warm up, I do some stretches but never risking a stretching injury.

14.     I don’t do marathons.  While I believe my peak training is not so far from what would be required to run the full 26.2, I do not race that distance.  I can’t imagine (or maybe I can) the beating from racing for 3 hours 40 minutes or more.  I take the advice I once read: “if you want to be in the best shape, train for a marathon but don’t run it”.  Now having said that there is a section specifically devoted to the full marathon.  You can find the link on the Home Page.

Running Shoes, Socks, Tops, Shorts, Tights,  Gloves, Cap etc.:

Be sure to have proper shoes.  Buy them at specialty running stores where you can be fitted properly.  Actually, be sure you have all the items needed to run safely and comfortably.  Two excellent ones I can recommend are:  

Naples on the Run, Naples, FL    and    Run N Fun, St, Paul, MN. 

More on Running Shoes:

I received this question from Beverly in Nova Scotia: "Hello, I currently wear New Balance 1062 running shoes.  They are no longer made.  Do you have any idea if they are still available?  The 1063's don't work for me."

Here was my reply:  As a general answer, the problem you describe is typical of many if not all manufacturers.  I've had the same experience with Nike and Asics.  Nike in particular throws innovative shoes on the market only to later remove them for whatever reasons.

I've found Mizuno to be better as their changes tend to be evolutionary.  But they're not perfect either as a change to their Wave Riders showed a few models ago.

One suggestion which has worked for me is to try the new model as soon as it hits the market.  If it works, you're set for another year.  If not, you can usually buy several pair of the older model, often at a pretty good price.  Then you still have the same problem but at least you have some time to find a replacement.  Most good running stores know well in advance when the new models will be available from each manufacturer.  If your running shoe store doesn't have the older model, try a larger store or on line.  Early in the new model year you should be able to find the last model that worked.