Runner's Mythology Part 1

Receiving information about another runner's training can be a double-edged sword. It can provide helpful insights into their success and at the same time potentially send you down a destructive path.

Take high mileage for example. Learning that one runner benefits from 100 mile weeks might make another runner, like me, eager to work up to that type of weekly distance. Anecdotal evidence certainly shows that elite runners who run consistently high mileage perform at a higher level than those that do not. The renaissance of American distance running (its probably too early to call it that but I'm an optimist) is most likely due in part to emulating the altitude and high mileage training of elite runners in other parts of the world. But not every runner is built to run 100 mile or more weeks. Trying to build up to that type of workload may put a runner on a path to injury after injury, stress fractures, etc.

I always have to remind myself why I choose to train the way I do when I hear or read what other trail racers are doing. There is plenty of information on training practices out there on blogs and in interviews and bantered back and forth after races. Recently a series of comments from friends and competitors made me start thinking about high mileage again. Then I read Jean Pommier's excellent interview with Graham Cooper and read a few tidbits about Graham's training - low mileage and lots of cross-training. The best thing about the Internet is there is always fodder for any viewpoint! I would venture a guess that the volume of Graham's training, measured in duration of effort, is equal to that of most high mileage runners.

In the end if you are not getting paid to train and race than it had better be something you love and enjoy. I'm not sure what my life would be like without running and I don't want to have to find out!

The Curse of Jack Daniels

I was happier living in ignorance. My blissfully ignorant running career is over and I owe my descent into reality to Coach and Author Jack Daniels. I used to have whimsical goals based on the occassional outstanding workout. Now I am presented with hard facts in the form of merciless pace tables.

These pace tables relate race history to workout pace. There are also predictive tables showing potential race times. The combination of these tables form walls on either side of me that provide a austere and unforgiving corridor down which I must travel to achieve certain goals. I'm sure with more experience working in the "T", "I", "E", "M", "R", "L" pace zones as prescribed will give me more perspective and make me a better runner. But for now it seems like that corridor is awfully dark and a little scary.

I estimated my VDOT value as 56 based on past race times. After the last three weeks of workouts I am wondering if I shouldn't drop down to the pace associated with a value of 55. Melissa S, my training partner, insists that I am really a "56" and gave me a littany of excuses as to why I should persist at the faster pace. I will honestly have to review the heart rate data from today's workout to determine if I was performing at or below the target zone.

Fatigue is defninitely a factor and as I've known for some time I'll have to monitor the amount of sleep I get more carefully. I need to monitor my training better in general. Automated recording of workout data and upload to computer is great for just that, recording, not for analysis. I'll see what I can come up with.

Running Drills

 

Here is a good source for running drills. I need to verify these with a few other sources but these are similar to what I did way back when (college days).

 

http://www.momentumsports.co.uk/TtDrills.asp

Workout Menu

Workout Menu

Running
Track workouts - Speedwork
-For examples see Jim Tracy's hardcopy workouts
Progression Runs
-Advantage is race simulation and speedwork with less fatigue
Fartlek
-Same as above
Tempo Runs
-Time trial, consistent pace work
Diagonals
-See Run like the Kenyans article
Hill Repeats
-See Run like the Kenyans article
Drills
-Need more examples
Long Runs
-Can include Tempo, Fartlek, Progression
Maintenance/Recovery runs

Bikram Yoga

Cycling

Swimming

Run Like the Kenyans

Just read Scott Douglas' article (written around December 2004) on his trip to Iten, Kenya.

Salient points below:

Start Slow Finish Fast - like a pot heating to a boil, start at a crawl and finish fast
Vary Very Much - even fastest runners run easy runs very slowly so hard efforts produce great results
Tread Softly - stay off the pavement
Get with a Group - training with a group or partner is always easier
Hit the Hills - 30-60 sec hill repeat, jog the descent, repeat
Run Diagonally - 15-60 min of soccer field corner to corner fast and relaxed, jog straight
Do Drills - examples are high knees, quick feet, butt kicks and skipping. In just five minutes, you can do two sets of each, 30 to 50 meters at a time

Week Ending January 14, 2007

Ran 77.5 miles with a long run on the Sat and Sun. Overall a fantastic week of training in prep for the Woodside 50K. This will be my first serious race after 3+ years of "recovery" from a broken ankle.

Lessons Learned:

1. Nutrition: I love Clif Shot Blocks. Lemon-Lime, Strawberry are excellent. Cola doesn't taste as great but does the job. Easy to eat (even when very cold), easy to digest and eaten every 20-30 min in conjunction with Ultima Replenisher (banana berry) they are a great energy source and take little space.
2. Hydration: I need ~ 20oz of sport drink per hour at colder temperatures during medium intensity long runs. This worked great during the 33 mile run where I drank 112 oz over 5.5 hrs. During the 24 mile run I drank 48 oz over 3:38:00 and was pretty dehydrated by the finish.
3. Clothing: Agonized like a prom date over what to wear for the long run 1/13/07. Finally decided on Adidas pants, Pearl Izumi ultrasensor vest, PI multisport top and Patagonia Capilene 2 top over all. Hat was a problem. Wore PI skullcap but this moved around a lot during the run. Headband w/ baseball type hat might be better.
4. Footwear: Mizuno Wave Ascend on both long runs worked great. Blue superfeet is perfect control for my right foot. Soreness in left calf indicates better support needed than just the stock shoe insert. Waiting on orthitics from Doctor Starrett (cast created 12/22/06).