According to the Cowtown website at the moment I am writing this blog entry, there are only 8 days, 11 hours and 24 minutes left to race time. I am excited and ready for the race to be here. Marathon training is a very long process, and it takes a lot out of you. By this point in my training, I am so ready to just race--I feel as though I have been training forever. I wonder if other marathoners feel the same way.
My training has been pretty good, although I did not get the same kind of high mileage in as I did when training for Steamtown. I have managed a tempo and interval session each week as well as a long run of 18-22 miles. This week, my legs have been pretty tired, and it made me question whether or not I was backing off enough. I have learned to listen to my body when race time approaches. Here are some signs you may need to back off in those last crucial weeks of training:
1. Take your pulse in the morning--take the day off or easy if your resting heart rate is abnormally higher than usual
2. If you wake up and feel exhausted, go back to SLEEP (at least for one day, it won't hurt you to sleep in and skip that morning run)
3. If your legs feel heavy and/or tired while walking--Take a load off and prop your feet up (elevate the legs)
4. Sharp pain of any kind anywhere can indicate possible injury; this late in the game, don't risk it and take the day off.
5. If within the first 10-20 minutes of your run your legs begin to feel tired, just stop!!
6. If you have any mental doubts at all about doing a run in the last week of training (i.e., you think doing a run might zap your legs for the race), then just don't run. THE HAY IS IN THE BARN!! Nothing you do in the last week of training is going to make you run faster.
8 Days, 11 hours and 10 minutes!!
Thursday, February 19, 2009
Saturday, February 14, 2009
Happy Valentine's Day
My wife has many talents, and recently she has discovered a love for decorating cakes. This is her latest creation--a cookie cake for me! This is only her third cake to decorate, and I think she is already really good at it. Love you, Steph.
Monday, February 9, 2009
Lungs, Legs, Wheels and Thrills
Recently, I had someone ask me about my training philosophy (How do I go about training for distance racing?). Well, I have always had a fairly simple training approach, but I've never really had to explain it in simple terms to a non-runner. My philosophy follows very closely the training methods of legendary distance coach Arthur Lydiard. Lydiard believed the most "trainable" system was the aerobic system. He said you should spend most of your time just running miles and building endurance. You follow that up with training on hills to build power and strength in the legs, then you spend 4 weeks or so training your anaerobic system. Finally, you work on speed and rest for the big race.
Well, Lydiard was really good at explaining the science behind his training method, but I like to sum it all up with this phrase "Lungs, legs, wheels, and thrills"! I believe that simple phrase (in that order) correctly summarizes the proper phases of training.
LUNGS--The first thing you do in distance training is build up your lungs. Distance running is a very aerobic activity, so you have to run lots of miles with the purpose of expanding your aerobic capacity. For 10-12 weeks, you should just run mileage at a comfortable pace, increasing your mileage each week. This phase of training is the foundation for everything you will do for the rest of the season.
LEGS--With the proper foundation, you can begin to tackle the next challenge of distance running, anaerobic capacity. Everyone that has ever run hard for an extended period knows that eventually your legs begin to feel heavy, like lead. Well, in order to train your legs for this part of the race, you have to train at your lactate threshold (this is the point where lactic acid begins to accumulate in your blood stream AND it is why your legs begin to feel heavy). So, what does that mean in terms of training? Intervals and Fartlek training.
WHEELS--When I was a kid, we would say that someone who was really fast, "had wheels". They were so fast, it was as if they had wheels for feet. The next phase in training is developing the wheels, the speed. You should always work on speed to some degree, but the last few weeks of training should be largely devoted to fine tuning your turnover. Speedwork is short bouts of fast running with lots of rest. Volume of running should be kept low.
THRILLS--This is the easy part of the training. The last week (or more for longer races) should mostly be active recovery. If your legs ever feel tired during any of these workouts, you probably take the day off. Intensity should be very low, as should volume. There is a scene from the running movie Without Limits where Coach Bill Bowerman gave his star, Steve Prefontaine, a very short workout the day before the NCAA Championships. Prefontaine complained about the workout's lack of intensity, and the old coach replied, "The hay is in the barn." At this point in your training, you are ready. Nothing you do in this week will help you on race day (but you could certainly do damage to your legs by running too hard). So, you just need to rest, wait for the race, and dream about the thrill of victory.
Well, Lydiard was really good at explaining the science behind his training method, but I like to sum it all up with this phrase "Lungs, legs, wheels, and thrills"! I believe that simple phrase (in that order) correctly summarizes the proper phases of training.
LUNGS--The first thing you do in distance training is build up your lungs. Distance running is a very aerobic activity, so you have to run lots of miles with the purpose of expanding your aerobic capacity. For 10-12 weeks, you should just run mileage at a comfortable pace, increasing your mileage each week. This phase of training is the foundation for everything you will do for the rest of the season.
LEGS--With the proper foundation, you can begin to tackle the next challenge of distance running, anaerobic capacity. Everyone that has ever run hard for an extended period knows that eventually your legs begin to feel heavy, like lead. Well, in order to train your legs for this part of the race, you have to train at your lactate threshold (this is the point where lactic acid begins to accumulate in your blood stream AND it is why your legs begin to feel heavy). So, what does that mean in terms of training? Intervals and Fartlek training.
WHEELS--When I was a kid, we would say that someone who was really fast, "had wheels". They were so fast, it was as if they had wheels for feet. The next phase in training is developing the wheels, the speed. You should always work on speed to some degree, but the last few weeks of training should be largely devoted to fine tuning your turnover. Speedwork is short bouts of fast running with lots of rest. Volume of running should be kept low.
THRILLS--This is the easy part of the training. The last week (or more for longer races) should mostly be active recovery. If your legs ever feel tired during any of these workouts, you probably take the day off. Intensity should be very low, as should volume. There is a scene from the running movie Without Limits where Coach Bill Bowerman gave his star, Steve Prefontaine, a very short workout the day before the NCAA Championships. Prefontaine complained about the workout's lack of intensity, and the old coach replied, "The hay is in the barn." At this point in your training, you are ready. Nothing you do in this week will help you on race day (but you could certainly do damage to your legs by running too hard). So, you just need to rest, wait for the race, and dream about the thrill of victory.
Monday, February 2, 2009
Conquer the Long Run
When training for a marathon, it is essential that you get several quality long runs under your belt. In training for past marathons, I dreaded doing the weekly long run. They take so much time and can get quite boring. However, for the last two marathons, I have changed my approach to the long run, and I have actually learned to enjoy them. Here are some tips for your next one:
1. If possible, run with a partner. Running is always better if you have someone beside you.
2. If you don't have a running partner, listen to an IPOD. I used to say that I would never listen to music when I ran (I thought I was too good for that). But, I have learned that music can help pass the time. And, music can also help you establish your running rythm.
3. Choose a point-to-point course. I always enjoy starting from home and ending up in another town. Have your spouse, friend or family member come and pick you up. My favorite is starting in Krum and finishing in Corinth.
4. Run somewhere new. Every once in a while I will make a short drive over to the Greenbelt trail on Hwy. 380 for a long run. The new scenery through the trails is just enough to refresh my long run.
5. Make an event out of it. Run to a breakfast place, and have your spouse or a buddy meet you there. Replenish all those calories you burned with pancakes and bacon.
6. Set up water along your route. This is one I need to do more often. Practice drinking at certain mile markers and establish a drink plan for your race.
7. Use a GPS watch. I'm a big believer in these now for long runs. They can monitor your pace, distance, time, Heart Rate, and even your calories burned. Truly awesome!!
8. Mentally and physically prepare for your long run. Treat it like it is the real deal. Decide on a time to do your long run, and do not change it. Eat good carbs the night before your run and a healthy breakfast/snack before you start.
9. Reward yourself after you are done. Completing a long run is a true accomplishment. Kick back and relax for the rest of the day--you deserve it!
1. If possible, run with a partner. Running is always better if you have someone beside you.
2. If you don't have a running partner, listen to an IPOD. I used to say that I would never listen to music when I ran (I thought I was too good for that). But, I have learned that music can help pass the time. And, music can also help you establish your running rythm.
3. Choose a point-to-point course. I always enjoy starting from home and ending up in another town. Have your spouse, friend or family member come and pick you up. My favorite is starting in Krum and finishing in Corinth.
4. Run somewhere new. Every once in a while I will make a short drive over to the Greenbelt trail on Hwy. 380 for a long run. The new scenery through the trails is just enough to refresh my long run.
5. Make an event out of it. Run to a breakfast place, and have your spouse or a buddy meet you there. Replenish all those calories you burned with pancakes and bacon.
6. Set up water along your route. This is one I need to do more often. Practice drinking at certain mile markers and establish a drink plan for your race.
7. Use a GPS watch. I'm a big believer in these now for long runs. They can monitor your pace, distance, time, Heart Rate, and even your calories burned. Truly awesome!!
8. Mentally and physically prepare for your long run. Treat it like it is the real deal. Decide on a time to do your long run, and do not change it. Eat good carbs the night before your run and a healthy breakfast/snack before you start.
9. Reward yourself after you are done. Completing a long run is a true accomplishment. Kick back and relax for the rest of the day--you deserve it!
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