Weekend Potpourri - Six weeks to Chicago

I don't know if many have noticed, but now that the oppressive summer heat has given way to cooler and milder weather, it can only mean one thing - fall marathon season is fast approaching! As of this writing, there are only six training weeks left before "Marathon Weekend" on 10/9-10/10 commences. In honor of this occasion (and frankly because I have too much material to cover in not so much time and space), I present to you running highlights from my past week in six points:

1. Running/Training Update - This was a peak week of training for me. After rocking out a tough tempo run Tuesday, track work on Thursday and a 20 mile long run today (as a pacer), I'm on my way to a 70+ mile training week, which is a new mileage PR for me. Yet despite all that, I'm still relatively healthy with minimal pain, soreness or tightness to report. I have really taken to heart the old adage of running slow runs slow so you can run the faster runs fast and it has really worked well for me. I have two hard weeks of hard training left and a 24 hour relay race in mid-September before the taper. I can hardly wait.


2. Running Relays - Speaking of relays, did you know that I'm running the Reach the Beach Relay next month? I'll be running with Team Saucony as part of a 12-person team that will cover a distance of 200 miles in 24 hours. Judging from the insane fun I had at Ragnar NY back in July, I am expecting much the same in this one. And since I've had one relay race under my belt, I'll be more experienced and be more prepared to run my best in this race. I'm so excited to run with this crew. Woohoo!


3. Running Podcast - A week ago, my friends Jason and Ray at "Geeks in Running Shoes" invited me on their podcast to talk running, hydration, and injuries. Apparently, it has gotten rave reviews from many so far so I wanted to make sure my bloggy friends get a chance to listen too. You can download the show from ITunes or directly from the site here. I promise lots of laughter, some nonsense and a bit of medical knowledge too! If you listen, be sure to leave some feedback for us. Thanks!
   


4. Running Strides - As a followup to my last post where I spoke about using a faster and shorter stride to gain speed and improve running form, my friend Pete L forwarded me this article from Runner's World detailing a research study where it was confirmed that this was true. The study showed that increasing turnover and taking shorter strides does indeed lead to runners landing closer to their center of mass and reducing energy absorption on joints. As the researchers concluded from their study, "Our findings demonstrate that subtle changes in step rate can reduce the energy absorption required of the lower extremity joints, which may prove beneficial in the prevention and treatment of running injuries." (Thanks Peter!) Those who are interested in transitioning to minimalist/barefoot running and those who are looking to improve their performance should pay close attention.


5. Running Shoes - Meanwhile, Pete L, the running shoe guru himself also wrote up a splendid review of the Saucony Kinvara and how the shoe resembles a gateway drug for the minimalist running. I have been running races and long runs in my Kinvaras and have felt great in them. My take on them is that although they are not strictly minimalist per se, they are by far the shoes with the lowest heel drop I've ever worn. They are lightweight (7.7 oz) and feel extremely comfortable on my feet. I am already on my second pair and will most likely run my fall marathons in them.


6. Running Marathons - Speaking of marathons, I posed this question to the twitternation earlier this week - If you were to receive a full ride to run just one single marathon, which would you choose? Out of 20+ people, the top three vote-getters were London, Great Wall, and Antartica. Interesting. I'm now opening the survey up to the masses - What say you blogger people?

Have a great weekend everyone! I hope the final days of summer are kind to you and you are all rocking those workouts!

Training Update: Halfway to Chicago

Thank you all for your supportive comments on my less than stellar race. I am still at a loss for why I gave up in the middle of that race but I suspect it has less to do with my fitness/training and more to do with environmental, life and stress factors that were outside of my control. I am proud of the way I fought back to run my fastest in that last mile though so there is some encouraging signs for me to take away from that relatively mediocre performance.

Although many would use this race as a sign that I haven't been running well or am slowing down (perhaps because of my old age), I refuse to indulge in such negativity because in all honesty, up to this point in my marathon training, I've been running more consistently and training harder than I ever have before. Through week 7 of this training cycle (which ended this past weekend) my average weekly mileage has been just a shade under 53 miles per week, which is the most I've ever done up to this point. If I did a comparative analysis of how this volume compares to my three previous training cycles, it'd look something like this:

I'm not sure what of all this will translate to on race day and I know there's still many more hard weeks of training left before I get there. I'm merely throwing this out there to show you all that I haven't been slacking and to give myself a little perspective on how my training has been going so far. Given that the majority of these miles were compiled outside in the hottest summer we've ever had in the Northeast, let's just say that the thought of quitting long distance running has almost become a daily ritual. Still, because I have learned so well not to listen to my own thoughts while running, I have to constantly remind myself to be cognizant of overtraining especially now that my training volume has increased. Physically I have no injury concerns although this week I am suffering from a virus which will force me to step down my training for the next few days. Overall I feel confident that my endurance, stamina, and speed is on par for a good run in Chicago on 10/10.

I apologize for the lack of posts recently as my work and running obligations have taking a toll on my blogging life. I will have one coming up in the next couple of days dealing with the aftermath of the shift in running shoe paradigm and my proposal for where I think the running shoe industry as a whole needs to go, so look out for that.

I hope everyone's running, training, and life is going well. We will all survive and make it through this crazy summer yet. I know we will!

My (Chicago Marathon) Training Update

So enough about lil'l bro (even if he did a fine job for his first race in Central Park...), let's talk about me and MY running! Not to be outdone by my old fresh and blood (yet), I actually had a very productive week on the roads last week. Those who follow me on DailyMile may already know this, but I did a total of 7 workouts with 3 "quality" sessions and one rest day for a total of 67.0 miles - my highest weekly mileage total EVER! If you are wondering about details, it went a little something like this.

Monday - 9.2 miles with 4x1200m at interval pace(5:53 min/mi)

Tuesday - 8.7 miles at general aerobic pace (7:12 min/mi)

Wednesday - 8.1 miles at recovery pace (7:50 min/mi)

Thursday (AM) - 8.9 miles with 6 miles at tempo (6:32 min/mi)

Thursday (PM) - 6.1 miles at slow pace (8:53 min/mi) with friend

Friday - 5.7 miles at recovery pace (7:52 min/mi)

Saturday - Off

So this brings us to Sunday, which by far, was the most interesting yet toughest run of the week in so many ways. As summarized on DailyMile:

Sunday Mega Run (Part I – The Tempo Miles - 10.21 Miles)

The assignment (courtesy of Daniel's Phase II) is 2 miles easy, 5 x Mile at tempo (6:24 min/mi) with 1min rests, and 1 hour easy. Because this workout translated to roughly 15-16 miles of running, I wanted to add a few extra miles at the end and do this quality workout as my weekend 20 miler

I decided to do the first portion of workout at my local park, so I got up early, had some breakfast and headed out. Because this was essentially a speed workout, I opted to wear my Kinvaras today over my usual long run trainers. The weather was already started to get warm and humid but there was a cool breeze so I thought I'd be okay. I started by running my warmup real easy, just planning out my route around the park, when suddenly, I tripped on a bump in the uneven pavement and fell! I wasn't running very fast so luckily the scrapes were minimal. But my kneecap was bleeding a little and it took me a few minutes to dust myself off and reorient myself. I took some water, shook myself off, finished my warmup and started my tempo mile intervals.

As usual, it took about a couple of these to get my pacing just right. I kept running too hard at the start and then readjusting by slowing down a tad in the middle of the mile. The pace was quite challenging to maintain and by the 3 and 4th one, I kept feeling I had to run faster than tempo effort just to make my time. I also thought the 1:00 rests between the miles came and went so quickly that I kept thinking I wasn't recovered enough to start the next set! I had done 4 of these and was about to start the 5th one when I tripped and fell again on the uneven gravel. This one shook me up. Although I hadn't started the tempo mile yet, I was getting ready to which meant the force of the fall was a little greater than the first. Now my knee was bleeding pretty bad and I scraped a bit of my left shoulder as well. I sat on the ground for 10-15 seconds trying to figure out how I could have been such a klutz to fall twice!

After using some of the water from my water bottle, I irrigated the wounds and walked around a little to make sure I didn't sustain any muscular or skeletal injury (which thank god, I didn't). Then I debated calling off my last tempo mile having blown off a few minutes of recovery since the last mile. But I knew I'd feel terrible about it after anyway, so despite my bleeding knee, I ran my last tempo mile (probably a little too fast) before jogging over to the next water fountain to clean myself off some more and collect my thoughts.

I was so traumatized by my falls and exhausted by these tempo miles that I didn't know whether I'd have the energy to do the next half of the run. Besides, it was getting sunnier and hotter now, so another ten or so miles wasn't going to be pretty. But I also promised some friends I'd spectate the NYC Triathlon in Central park and I seriously did not want to miss that. I decided to just jog home, tape up my knee, refill my water bottle and reassess whether I had it in me to run another ten miles.

Part I Statistics

Warmup - 2.0 miles in 15:31 (7:46 pace); Avg HR - 134

Tempo Miles (5) - 6:22; 6:22; 6:22; 6:22; 6:20; Avg HR - 163

Cooldown - 2.72 miles in 22:29 (8:15 pace); Avg HR - 150

Maybe I should have stopped after that. Maybe that would have been the smart thing to do. Battered by the ground, punished by gravel, my confidence shaken to the core, I seriously thought about quitting at the point – for the day, for the week, and maybe forever. I was bleeding, upset and not sure whether I could handle any more miles at that time. But luckily, I didn’t let myself think. I was too smart for that too. I just went…

Sunday Mega Run (Part II – Run to Central Park for NYC Tri - 10.17 Miles)

On my way home, a constant cool breeze magically appeared which made it seem as if the weather wouldn't be all that bad for running the 10 miles into the city. So after my own "transition" of sorts at home - change into new clothes and long run shoes, grabbing new water bottle and GU, and taping up my nasty scrapes - I decided I needed to just go out and attempt this, even if I'm exhausted and tired, and rattled from my 2 falls. After all, I have friends who are just now getting onto their bikes for the NYC Triathlon, expecting me to be there for the run!

So I willed myself and got out the door, not knowing if I had enough energy to run all the way into the city. "Try the best you can and run as far as your body can handle." I had told my brother the day before, so how can I not heed those words now.

The trip was hard for me, harder than I could remember for a long time. I had to stop two times for more water and GU at mile 6. At a few traffic light stops (I was running in bike lane on a wide avenue) at mile 5 and 7, I asked myself if I had gone far enough and should just stop. Each time, I would beg for just one more mile and then stopping, and each time, I'd convince myself to just run on. While I was running, I kept trying to figure out why I was having such difficulty on this long run. Maybe my tempo miles were too fast? Maybe I did too many? Was my high mileage week finally catching up to me? Maybe I was overtraining? I don’t know. All I wanted was to be done! Finally I saw the gigantic Queensboro Bridge separating me from my friends (at mile 8) and once I decided to take the plunge to scale this huge monstrosity, I knew I'd make it after all.

After finishing up on East 72nd St at exactly 10 miles, I rested by the side of the road and spectated the final run portion of the NYC Tri for an hour and a half. It was so awesome to see all these amazing athletes all running strong with smiles on their faces pouring it on towards the finish. All their friends and families were so very proud of them. Reflecting on my klutziness and tough 20 miles to get there made me realize just how unathletic I really am.

I was really happy and proud for all of those who swam, biked, and ran today. Those are the real athletes. Those are the people I aspire to be. Until then, I will just have to stick with what I can be. I have to stick with what I know.

Part II: Distance - 10.17 Miles; Time - 1:18:46; Pace - 7:45)

67 total Miles. Chicago Marathon Training Week 4 complete. My highest mileage training week ever. All done.

Five Weeks Away:My Update on Marathon Training

It's come to my attention that a few of my teammates and blogger friends want to hear more about my running and preparation heading into the final month of NJM training. All I gotta to say to these people is Why aren't you on DailyMile and if you are, why aren't you following me? If you are, then you'd see that I practically write a novel on each of my workouts complete with goals, objectives, statistics and my assessment of that particular run. I spend a lot of time comprehensively drafting these entries not because I'm a complete running geek (which I know I am) but because I want to force myself to be more focused this time around. One of the criticisms I got from a review of my last marathon training cycle leading up to 2009 NYCM was that the plan lacked direction and purpose. Many of the runs and the paces I ran for the runs seemed completely arbitrary with a narrow differential in terms of pacing. In other words, my recovery runs were for the most part too fast, my long runs were too slow and my speedwork lacked variety. I was very determined to change things this time around. So I made sure to lay out specific goal paces and objectives for each run, varied my speedwork every session in terms of tempo, intervals, and hillwork, and forced myself to run slower on easy/recovery days and run faster on speedwork days. At the end of the day, I reflect on what I did and comment on whether I successful achieved my goals for that day's run. The result of all of that work is what I choose to record and share on the DailyMile.

One thing though which doesn't translate so well to my daily musings on DailyMile is my perspectives on training in a global sense. As I take a step back and reflect on the state of my marathon preparation with the race now just five weeks away (Yikes!), I want to share how I think my training is going in each of the three areas (speed, endurance, stamina) that will hopefully translate to a PR performance in my spring marathon.

Speed - One thing I know about myself is that I'm a speed guy through and through. Although I was never a sprinter in high school or college, I think I encapsulate the attitude when I'm burning rubber on the track, sporting my lightweight racing flats, and daring anyone within shouting distance to keep my pace or get out of the way. I just love how my body feels when my leg muscles are working so efficiently and propelling my body so fast through the air that it feels at times that I'm flying! For that reason, I always expect my speed workouts to be my best quality running of the week. And thus far, this has been the case. I incorporated a bunch of Yasso 800s into the plan this year (something I didn't do last year) and surprise surprise, my legs have held up through most of them pretty well. I take every precaution not to do too many or do them too fast to avoid the risk of injury and so far my times have been right where I expected them to be. My last 800s workout saw me complete 7 sets at a clip of 2:48-2:54 each with 2:50 recovery between each. The effort was hard, but not too hard and I think I could probably go a few seconds faster on each if I really wanted to be ambitious. I feel good about them though, especially after posting a 5K PR two weeks ago, so I'm going to continue doing these about once every other week until the marathon. More recently, I've gone back to doing mile repeats as well with the hopes that the longer distance will help a little bit more in the late stages of the marathon.

Endurance - Everyone knows that doing long runs is key to any successful marathon training program. Not everyone knows though that running them at the right pace is just as important as the mileage. Last year, while training for the NYCM, I did a lot of long runs. 5 X 20+ milers and 1 X 18 miler in a span of ten weeks. Unfortunately, I ran with friends in all of them and although I enjoyed the company, the chatter and the gossip, the paces I was running with were way too slow for my purposes. I think the fastest pace I averaged for a long run last year was 7:30 min/mi and that was only when I worked as a pacer for the Long Training Run in early August! I also didn't incorporate any faster type running into any of my long runs last year and I think I paid dearly for those mistakes during the Fifth Avenue mile in the NYCM.

Fast forward to this spring. So far, I've already done 2 X 18 milers and 3 x 20+ milers with two more to go in the next two weeks. I've also been doing many more of these on my own so my pacing have been much more consistent then they were last year. On every alternating long run, I've also been trying to run a segment of the later miles at a quicker pace, in hopes that the faster finish will teach my body to become more comfortable with the faster paces in the last few miles of the marathon. For the most part, I think the endurance training is going well, although I do wish that my body would get with the program a little sooner than four miles into a long run.

Stamina - I'm counting tempo runs and hill workouts as stamina training because they involve the ability to sustain a lactate threshold type effort for a longer period of time than traditional speed intervals. In fact, I suspect that most of the time during the marathon will involve this type of running. Now, whereas I'm doing quite well in speedwork/endurance training, I am not finding similar success in my stamina workouts. I'm not sure exactly why. Maybe it's because I'm running them in the hills of Central Park and not on flat land where they are meant to be done. Maybe it's because my body has a hard time adjusting to the intermediate effort required by these workouts. Or maybe I just have to be patient and not start them at too fast a pace. Whatever it is, I find that I have a tough time finding and holding the appropriate effort. I tend to either start too fast in the first mile or two and slow down too much in the later miles or I start slow, stay slow, and have to run interval pace to make my time in the last mile or two. Although most of the time I do end up accomplishing my goal, I feel extremely exhausted after finishing one of these workouts and my heart rate is through the roof! I have a couple more tempo workouts scheduled up in the next several weeks, and I am determined to find the correct pace early in the first mile and just maintain the effort for the duration of the run. Avoiding wild pace fluctuations will be key for me as I want to learn to maintain a fast but consistent effort in the middle miles of the actual marathon.

Overall then, I think my marathon training is going as well as can be reasonably expected. Although I still have some small kinks in the system to work through, I'm fairly certain that I will be prepared to run a good marathon in five weeks. The next few weeks will be quite hectic for me as I am approaching my high mileage weeks in training while also participating in three consecutive races in three consecutive weeks. It's been so long since I've raced that I'm getting it all out of the system in one shot. Haha! I'll be running in a half marathon, a 10 miler and a 5K all in the month of April and expecting to do fairly well in all of them. It should make for a fun, speedy and exciting month of April. I, for one, can hardly wait. Bring. It. On.

NJM Training Update

Given that I'm five weeks into this training cycle and about to run my first official race of 2010 this coming weekend, I thought it'd be appropriate to assess and analyze how my training for the New Jersey Marathon has been progressing so far. For the purposes of this discussion, it might be helpful to refer to the training plan as it was originally designed. (see here)

For those who like things short and sweet, I'll give you the pictorial version:

For those who prefer a longer and more detailed explanation, I decided to bring things up in terms of the workouts I deem most important in terms of marathon preparation. In all the previous marathons I've run, I can almost always predict my successes and failures on the road based on the progress (or lack thereof) I've made on these specific workouts. Although the number and variety of these sessions have increased over the years, I think the general goal of optimizing aerobic fitness and improving running economy while incorporating speed, strength, and endurance have remained pretty much the same. Here then is how I've done on my key workouts:

Long Runs - 17 Miles & Up
Scheduled - 2; Completed - 3
Assessment: Since it's early (5 weeks in, 11 more to go), all my long runs thus far have been 18 miles or less. I inadvertently did one more than I was supposed to last week when I a ran a few more miles with a very fun friend (TK of pigtailsflying - read her report of our exploits), albeit at a slower pace for me. Overall, I think I'm doing okay in this department although I have a little trouble maintaining a steady pace in the cold and windy conditions I've been doing these in. I'm experimenting with fueling as I run these to get a sense of how to get the most "bang for the buck" in the later miles. (I want to find ways to avoid the energy-sag in miles 20-22 if I can). Going forward, I realize I need to practice LSDs on long stretches of flats because I think I tend to lose focus when there aren't uphills and downhills to break up the monotony (one of the pitfalls of doing most long runs in Central Park). As I have multiple 20-milers scheduled in next several weeks, I still have ample opportunity to work on this part of the mental game.

Tempo Runs (6M@6:30; 4M@6:25; 5M@6:25)
Scheduled - 3; Completed - 3
Assessment: Since I've been running tempos since my first marathon, I approach these sessions almost like visiting an old friend. Although they can be exhausting, especially when you blast off at the beginning and run the first mile at interval pace like I tend to do, I feel familiar and comfortable with these workouts. I love the feeling of being in the tempo zone where you're running much faster than you are accustomed to but not too fast that you feel you're about to keel over at any second. The trick is to sustain that effort for as long as possible before your mind starts to get bored or panic that the end is still too far away. Going forward, I know I have a bad habit of starting too quick, sagging in middle, and sprinting to make my time in the last mile. And this is sometime I hope to work on in the next few sessions

Speed Intervals (4x800's; 5x800's; 4x1M)
Scheduled - 3; Completed - 2
Assessment: This year, I'm trying to take emphasis off mile repeats, which I've been accustomed to for a long time and focus more on running 800s which I only discovered last fall. It is ironic then that I failed in my only mile repeat session of this training cycle session so far. In retrospect, I knew I wasn't ready to do that particular workout because I was coming off a double long double speedwork session a couple of days prior and sub-6 pace was a bit aggressive for so early in this training cycle. The two 800s sessions however were less of a struggle for me. I have been doing these on the treadmill exclusively because there really isn't any track close by to where I live. Maybe I will measure out a piece of road so I can run these outdoors in the future but for now, I like being able to set a specific pace and not have to check my watch for my split times while I'm running. Going forward, I want to get my comfortable running at 800 pace as I increase the number of sets gradually to 8.

Marathon Paced (6M@6:52)
Scheduled - 1; Completed - 2
Assessment: Again, because it's still early, MP runs have been few and far between. I ran a scheduled one in the second week of training and an unscheduled one in the fourth week when I mistakenly ran a progressive eight miler as a marathon paced six mile run. Since the objective here is to get the body familiar with moving at marathon pace, I think it's important to avoid fluctuations in speed for these as you're running. I have a tendency to run these 5-10 secs/mi faster than I should, which kind of defeats the purpose. Going forward, I must concentrate on maintain a narrower window in my pace and slowing down to a more suitable speed for these workouts.

Hill Workouts (4xHill, 5xHill)
Scheduled - 2; Completed - 1
Assessment: So these for me are completely new. I completely sucked it up for the first workout because I set my inclines way too high (at 6 and 7%) for a beginning getting started in treadmill hill training. The second workout went a lot better as I set my inclines at 4 and 5% which is about the grading of Harlem Hill and a little more. I was able to finish five sets without feeling completely exhausted. Although I am running a flat marathon, I'm hoping these workouts will help me build some leg strength and execute a good sprint in the later miles when I'll be doubting myself and fighting fatigue.

Easy/Recovery Runs
Assessement: I've been fairly successful keeping these low intensity workouts at the appropriate intensity and heart rate zone. Sometimes I get antsy that I'm dragging a bit and running paces that are so slow for me (7:40-8 min/mi) but I try to remember the overall purpose for these runs is for muscle building and repairing. Keeping my eyes on heart rate and not pace as I'm running has proven quite beneficial. Also, I should avoid thinking about what my average pace was for most of my runs at this point last year.

Final Analysis:

Overall, I think I'm pretty satisfied with how things have been going so far. I haven't as yet missed a scheduled run, my weekly mileage is always a few miles more than what I planned and I'm definitely running more than I was at this point last year when I was training for Boston (despite it being about 5 degrees colder on average than last year!) I'm slightly anxious that I don't have any objective measure of my progress so far since I haven't as yet run any races, but this will change later this weekend after the Cherry Tree Ten Miler in Prospect Park. One thing I do note though is that my legs feel stronger and healthier than they've been in a very long time. No twinges, no pain, no feelings of instability even on my speedier workouts (Knocking on wood right now!). That's a very good sign heading into the bulk of the training plan where there will be more miles, more long runs, and more hills, tempos, and intervals to tackle. I'm cautiously optimistic to see what the spring may bring!

Now, if only the sunnier weather and warmer temperatures can get here sooner rather than later...that would be most fabulous!

NJM Training Plan Revealed!

First of all, thanks everyone for all the positive comments and feedback you've given me in the last series of post. Your support and encouragement was really appreciated. I hesitate sometimes to discuss my hospital experiences here because most of the time it has nothing to do with running and it can be a bit mundane to everyone else but me, so it's nice to know when other runners can appreciate and benefit from some of the patient stories I encounter in my professional life.

Okay, now on to the good stuff...

After many hours of investigation (into training plans), interrogation (with coaches/experts) and deliberation (watching reruns of Glee?), I think I'm closed to finalizing a training schedule for the New Jersey Marathon on May 2nd. Now for those marathon newbies who think this should be as simple as looking at a website or opening up a book and copying down some numbers, let me assure you that this process was more extensive and time-consuming than any research paper I've ever written! Not only did I have to figure out such details as total mileage, mileage per week, training paces, tune up races, long run distances, marathon simulations, but to do so in the context of a consistent sixteen week buildup with adequate recovery to avoid injury and burnout while making every effort to "overcome inertia" by incorporating new techniques, drills and workouts into the plan and somehow fit it all within the framework of my professional duties as a full-time clinician was extremely exhausting and challenging. There were many moments while I was preparing this that I almost wish I didn't know as much about marathon training as I do. For some reason, deciding on a training plan for my first marathon was so much easier and less time consuming than it is for my tenth. I guess "ignorance is bliss" applies as much to running as it does in everyday life!

Before I unleash the glory of the training schedule for you all to behold (or criticize if it's not to your liking) let me point out a few important differences between this training plan and those I've used for past marathons:

1. Less mileage, more speed - One of the overall themes I'm adopting for this training plan is reducing slightly the quantity of miles while incrementally increasing the quality and speed of the runs. My number #1 pet peeve from last year's training was running too many miles at too slow a pace, especially on my long runs. Perhaps as a consequence, I was not able to keep up with many of my scheduled speedwork sessions. This time around I'm going to try running slightly less total mileage (average ~45 miles/week) in hopes of being adequately recovered to optimize my speed and endurance training.

2. Fewer 20 miler long runs, more marathon pace practice - There will be one fewer scheduled long run (four 20 milers) as compared to the fall, but there will be marathon paced runs galore, ranging from 2 to 14 miles this time around.

3. More hill workouts, more Yasso 800s - Something that will be entire new to me is this idea of hill sprints and workouts. I've never done them before but according to almost all the books I've read, this is the best, safest and most effective way to build running strength. As for the Yasso 800s, last year, I dabbled in them for one or two sessions. This year, they will be become a stable in my speedwork routine. I will start with 4x800s and build up to 8 by the peak of training. They will replace my mile repeats which I used to do religiously. I'm hoping this extra strength will come in handy when I'm busting for the line and I've got either two people or two seconds to beat.

4. Pace variety and heart rate zones - Since I've got so many workouts packed into such a finite space and time, I need to be focused to make sure I'm doing each run at the specified pace. To make myself accountable, I'm going to list the objectives and goals for each day's run on dailymile in terms of purpose, pace, and heart rate and perform a self-assessment on each of these goals at the end of every run. This will ensure that I plan ahead and have a clear idea of what that run should do for me in the context of marathon training even before I lace up the shoes. For someone who has a tendency to push every run hard every time out, this is an important step for me.

Okay, so without further ado, here is my training plan for the 2010 New Jersey Marathon.

Of course, I reserve the right to make changes based on convenience, work, weather, and whatever I deem fit, but for the most part, it is a done deal. What do you think? Do you like? Do you not like? Leave me comments and feedback and let me know. Like I said before, I plan to post a detail assessment on my workouts on the dailymile (which I've already begun to do for the past weekend's workouts) so if you want to follow me there (profile name: Running Laminator), please do. I'm going to do more of a generalized training update for my blog every once in a while to keep the rest of your guys in the loop. Any other questions, don't hesitate to ask.

Let the training (and the fun) begin!

The First of October

Thanks everyone for all your insightful comments on my last post. It’s fun to compare running with cycling and judging from the lively discussion, I think you all like it too. I have other thoughts on running vs cycling as athletic pursuits but will save them for a later date when I run out of fun topics to discuss.

Well, today is the first day of October. This means that the big race (NYCM) is exactly one month away. To be honest, I’m not really sure how I feel about that. On the surface, just based on numbers, I have NOTHING to complain about. September was another stellar month of training. I accumulated 241 miles on my feet, totaling 29 hours and 51 minutes of running at an average of 7:26 min/mi. I ran two 20+ milers and completed a half marathon (Queens) during the month. I ran 21 days and took off 9 days for rest and recovery. I averaged 5 days a week of running and 11.5 miles per run. These are the fun numbers – the ones that prove I’ve been diligent and consistent during training. But then there are the bad numbers – the ones that show I didn’t do any speedwork whatsoever for the first two weeks of September because I was sick and when I got back, my tempo speed was severely lacking. Out of the past two tempo runs that called for 6 and 7 miles at tempo pace the past two weeks, I have yet to finish a single one of them (calling quits after the fifth mile in both cases due to poor speed conditioning, I surmise. The latest defeat a couple of days ago left me questioning whether my goal was still achievable. Although the inquiry is a bit rhetorical, since I don’t believe in running marathons without a goal in mind, I am disappointed that my speed game isn’t where I expected it to be this late into training.

I have two opportunities to prove to myself that I still have a legitimate shot at sub-3 in a month. First comes Grete’s Gallop half marathon this weekend and then the Staten Island Half Marathon next weekend. My plan is to run this weekend at marathon pace and race next weekend for a PR. My lower extremities will be a bit worn down in both cases since I am doing my 18 and 22 mile long runs mid–week on my way to the two highest mileage weeks of the entire training cycle. In essence, I’m peaking mileage-wise even as I’m not feeling so hot about the running. Go figure! I’m hoping at some point – after the race, after the last 20 miler, or during the taper – it will all turn around and I 'll start feeling the excitement of the marathon once again. Until then, I’ll continue to keep putting one foot in front of the other, just hoping that each step I take will be proven purposeful on November 1st.

An Epic Long Run Over the Palisades

So today, after 4 long runs in this training cycle all ranging from 20-21 miles, I finally sucked it up and ran 22.6 miles. This is quite the accomplishment for me because not only was it my longest training run ever. It was also the hilliest run I’ve ever done as well (and that includes the San Francisco Marathon)! Yeah, no wonder my body feels as trashed as if I’ve just completed a marathon!

This annual group run, organized by my running club, the New York Flyers, starts at the foot of the George Washington Bridge, and goes up and over the bridge to the New Jersey side before entering the hilly Palisades State Park where most of the running takes place. Once inside the park, you have to run over a series of rolling hills…some mountain-sized if you ask me…for 9 miles before engaging the battle of a mile-long massive hill at 8-9% grade that makes Harlem Hill look puny in comparison. Once you successfully conquer this monstrosity of a hill, you’ve reached the midway point and now must make the way back to where you started from. From beginning to end, at least according to Rover, my Garmin, the route contains 3230 feet of elevation gain and 3300 feet of elevation loss. By comparison, the San Francisco Marathon, only nets 2380 feet of elevation gain and loss through all of its 26.2 miles. Now I know those figures are only a rough approximation since Garmin is notoriously bad at calculating gains and losses of elevation (especially on bridges) but I think it suffices to make my point that this was a REALLY HILLY run.

Despite all of this, I made it through in one piece at a pretty good clip, keeping my pace conservative in the first half and running a bit faster in the second half. The highlights and lowlights are summarized below. The total time for this run was 2:57:45. Average pace was 7:51 min/mile. I felt strong enough to run sub-7:30 for the last six miles, which I am excited about. My only complaint is that after this epic run, I am the proud owner of a new blood blister at the bottom of my right feet. Awesome!

I hope I will feel well enough to do a few recovery miles tomorrow to finish off my 55 mile week. Thanks to all who contributed in whatever way to making my run possible today! You all know who you are! Hope everyone had similarly beautiful runs this weekend. Marathon season is fast approaching! I, for one, can hardly wait!

Keys To 22-Mile Long Run Success (At Least For Me!)

1. Plan a gorgeous trail in a densely wooded park next to a large body of water.
2. Pick the perfect running weather – 55 degrees and sunny with a slight autumn chill.
3. Schedule the run 20 or 30 of your closest friends in your running group and have volunteers stationed every five miles for water stop.
4. Be driven by a nice fellow runner over to the start at the foot of the GWB.
5. Be stuck in a traffic jam on the way there and be in danger of missing the run entirely.
6. Improvise and come up with alternate plan to meet up with running group after they have started.
7. The day before, have everyone warn you that the course will be hillier than any you’ve ever run.
8. After finally starting, take a wrong turn immediately and run an extra mile unnecessarily because you couldn’t follow directions.
9. Run with someone slower than you for first half then partner up with someone faster for the second half (or just with yourself if you’re a bit speedier than the group)
10. Make plans for an applicable reward after the run (frittatas and chocolate chip pancakes at City Diner…delish!)

Slow, Slow Miles

Isn’t it strange how things always seem to work out when you least expect them to?

One of the direct consequences from my fabulous race on Sunday is that I am now married to my high mileage training plan for the rest of the season. If you recall in last week’s post, I was set and ready to use a bad time in the Queens Half both as evidence that higher mileage wasn’t working for me and as an excuse to switch back to a more comfortable, more conservative, lower mileage plan. But because I shocked myself by running my second-best marathon despite some unexpected inconveniences, shifting download in mileage is no longer a viable option. To tell you the truth, I don’t know how I feel about that. On the one hand, I’ve gotten used to running more miles and slower miles despite my innate desire to do entirely the opposite. But on the other, I absolutely miss the exhilaration of running hard and running fast each and every time out on the road. It’s kind of ironic how slow my training runs have gotten despite my internal pressures to run so much faster.

The schedule this week calls for a slight recovery of 55 miles including a hard tempo run of 7 miles and a long run of 22 miles this weekend. Next week will be peak mileage week when I will attempt to push through to about 65 miles for the entire week and end with a half-marathon race that I will run at marathon pace. Although some may hold a different opinion, that is a whole heck of a lot of miles for me! For comparison, last year at this time, I was peaking at 48 miles/week; that’s right, PEAKING at 48 miles. This year, I’m AVERAGING 51 miles/week for the entire training cycle. That is a significant difference. The craziest thing is that despite the big jump in mileage, I have absolutely no injuries to speak of. That has never happened to me before. My body has somewhat come to expect nagging aches and pains every year around this time as we get closer to race day so to have none of these concerns this year feels on the one hand absolutely wonderful, but on the other hand very awkward. I likened the sentiment to hosting a dinner party on marathon eve where nobody shows up. I think you get the point.

The key to my success in bumping up the mileage without injury I’ve come to realize is a newfound respect and appreciation for slow miles. In direct conflict with my personality, most of my running is now done at slower than conversational pace. It feels weird to write and even weirder to do, but I must give credit where credit is due. It has taken me a really really long time to get to this point, and I continue to struggle with the idea constantly, but I think I’m at peace with the slow miles now. Finally. I think.

The 800M Special

Normally, I do not like to post on back-to-back days; but then again, it’s not everyday that I finish a training workout so grueling that it garners commentary from a friend of mine who’s used to seeing me after speedy workouts before. He took one look at me as I limped into the locker room after changing and said, “Geez. You look like you just ran a marathon, what happened?” Well, I got two words for you my friend, Yasso 800s.

Now I know some of you run these as part of your regular speedwork routine for marathon training. If you do, I admire and congratulate you. Me, on the other hand, have never done these before. Yes, you heard right. Never, as in NEVER EVER. In fact, I’ve never done any speedwork on a track before. I remember trying once and got yelled at for not knowing which lane I was supposed to use and inconveniencing the faster college track guys running in the inner lanes while having to weave and dodge the slower runners and walkers in the outer lanes. As a result, I’ve always avoided the shorter distance workouts which necessitates the use of a track and stuck to mile repeats which I could run anywhere I want with my trusty Garmin. For this training cycle however, I decided to experiment a little bit and snug in a 8x800m workout as suggested by the Pfitz 18/55 plan just to mix things up. In retrospect, I think it popped up at a good time for me because as I’ve mentioned before, I’ve been struggling big time with my speed game and needed a solid faster workout both to get my legs back on track and to gauge where I’m at physically and mentally heading into the stretch portion of marathon training.

Having never done 800s before, I was so nervous and anxious thinking about this session that barely any real work got done today. Luckily, all my patients canceled or rescheduled on me today so I was free to ponder and anticipate about how the whole thing would go down. I planned out my appropriate pace (2:47-2:54 for 800m according to McMillian), converted the pace to mins/km (so I can gauge my speed on the Garmin as I’m running) and mapped out an appropriate “track” on googlemaps all in the office before leaving work. To escape the multitudes flocking around Central Park, I ran over to the calmer and less traveled East Side Drive to prepare my workout once I signed off at the hospital. After some brief stretching and a couple of warmup laps to identify appropriate landmarks that would serve as the starting and finish lines of my unofficial 800m track, I was ready to roll.

Here’s how it went down for me today:

• Planned - 8 x 800m at 2:47-2:55 pace
• Interval 1: 2:45 [Started off faster than I should, rookie mistake]
• Interval 2: 2:48 [Ouch, okay this is not as easy as I imagined]
• Interval 3: 2:54 [Took this one a bit easy, almost too easy]
• Interval 4: 2:49 [Back on target, but already getting winded]
• Interval 5: 2:52 [A side stitch, dared not to stop, cursing Yasso]
• Interval 6: 2:51 [Gosh, this is hard, fighting mental demons]
• Interval 7: 2:52 [Ouch, the side stitch returns. Must. Battle. On]
• Interval 8: 2:50 [Finishing up, finishing strong. Yay, I survived!]

To say this was a tough workout is like saying this country has a small problem with healthcare. Um, yeah, it completely drained me and left me cramping and panting like a dog in heat on the side of the road. I must have looked like a complete mess running my 4 mile cooldown at 8:01 min/mi pace, which is slower and seemed to last longer than my 20 miler over the weekend. No wonder my friend gave me a weird eye and feared for my well-being when we met up afterwards (even after I showered and cleaned myself up!)

So what did I take away from this workout? I think my speed is starting to come back, although I am reluctant to extrapolate anything from these 800m times. Although there are some who will look at these numbers and claim that I’ll run a 2:52 or 2:54 marathon, I remain unconvinced that 800 times translate at all to the full 26.2. However, I do think that running 8 x 800s is good preparation for a half marathon, which I’ll run this weekend and then use that time to predict an appropriate finish for my marathon .

Let’s hope my legs can run hard and long as well as they run fast and short. Then and only then will I officially announce to the rest of the running world that I’m finally back.

Speed Training Tips For Marathoners(Part I – For The Beginners: Introducing Speedwork)

As we slog through the heat and humidity of long summer days coming onto the scene a little late, most runners I know have already begun, in earnest, the process of preparing for their fall marathons. Whether they’re newbie long distance runners training to cross the finish line for the first time or well established road junkie veterans who need more than a few seconds to recount the number of finisher’s medals they’ve worn, collectively they’ve all asked me the same question, “What’s the secret to running well in a marathon?” Although there are a myriad of answers to the question, they are all variations on a common theme, speedwork. In this series of posts on speed training, I hope to provide some practical tips to help runners of all levels train better, run faster and finish stronger in their fall marathons.

Part I – For The Beginners: Introducing Speedwork

For the beginner and first time marathon runners among us, let me start by welcoming you to our sport! Congrats. You’ve already taken the first steps to a fun, exciting, fulfilling, healthy and inspiring road adventure that will change your life and that you’ll remember for as long as you live. Now take a deep breath, a really really deep breath and relax. Believe it or not, that is your first (and probably the most important) lesson. Do not be intimidated by the distance. Although 26.2 miles seems like a really really far way to run right now, it is possible and even probable that you will get there if you focus on the three pillars of marathon training: practice, patience, persistence. Many others have gone before you and have finished. You will too!

Now on to the topic at hand.

Throughout my short career advising and coaching first-time marathoners, I’ve always been amazed by how many beginning long-distance runners fail to understand the importance of speed training to marathon success. Maybe it’s a conditioned response to seeing more trained athletes whizzing by them the first time they are out on the road for a few miles. Maybe it’s an excuse to be modest even when there’s no reason to be. Whatever the cause, there’s always a tremendous amount of resistance and angst whenever the subject of speedwork is discussed with a newer runner. There’s a general perception that just because you think you’re slow (even if the term is relative and there’s every evidence to point to the contrary), you’re automatically exempt from speedwork. Speedwork is uncomfortable…it hurts…and should be reserved for the speedy people. I am clumsy, slow and have no aspirations of being fast. So what’s in it for me? They would argue universally. Leave me alone to waddle and plod along the road at whatever pace feels comfortable to me. I’m just looking to cross the finish line in one piece, not race against Usain Bolt!

My response to these speedwork skeptics is almost as universal: You are totally missing the point! Speedwork is much less about running fast as it is about running well. Just as you didn’t start training for a marathon because you thought you were going to take first place, we don’t do speedwork because we’re looking to chase down Ryan Hall! Yes, a consequence of doing speedwork consistently is a better race time, but that is not really the true goal. The main objective of speed training is to encourage and teach the body to run more efficiently. This happens both on a mechanical as well as at a physiologic level. Mechanically, by encouraging your body to run faster, you automatically force the body to “work out the kinks” and adapt a better running posture. With practice, you will adapt a more efficient and smoother form while eliminating the inefficient herky jerky movements of arms and legs. Similarly, on a physiologic level, by forcing the bones, muscles, ligaments, and tendons to collectively operate a bit faster and a bit harder, you create a performance demand and a natural stress on the cardiorespiratory and musculoskeletal system that prompts a physiologic response. Through tissue breakdown and recovery, with practice, the body adapts and becomes better and better at meeting the body’s metabolic requirements. As a result, less oxygen and fuel is consumed and you will naturally become a more efficient and, by consequence, a faster runner.

So, as you can see, speedwork is for everybody looking to become better runners, fast or slow. Since most people start and continue running to better themselves, incorporating faster workouts for the purpose of becoming better runners is just an extension on the same theme of self-improvement.

Now that I’ve convinced you (hopefully) that speedwork leads to more efficient running which leads to marathon success, how should you incorporate some speed into your training if you’ve never done them before? Should you bust out one mile repeats on the track like there’s no tomorrow? Should you run each run as fast and as hard as you can? No, not if you want to make the starting line of your race! Speedwork, like all aspects of running, requires persistence and training. Start by throwing in faster 30 secs-1 min stretches (called fartleks) in the middle of your regular runs once to twice a week. Work up to a faster quarter mile, a half mile, and then to a mile in the middle of your general maintenance run. In the beginning, don’t worry about the exact pace, but concentrate on your breathing and your form during the fartleks. You should feel slightly out of breath but not so much that you are sucking air and dry heaving. Always warmup and cooldown with some slower miles at the start and end of each fartlek segment.

If you incorporate this simple speed workout into your training, you will notice a significant difference in your speed and efficiency in your target marathon. Who knows, you might even surprise yourself with a better race time than you anticipated. Then you can look back and snicker at how you aren’t as slow as you once thought you were and convince others that a little speedwork can really go a long way!

Happy Running and Training!

Deconstructing “The Grid”

I wasn’t intending to write this post because “The Grid”, like the fine piece of modern art that it is, defies explanation and demands a bit of personal interpretation, but since Lindsay questioned my masculinity and issues with PMS while others confessed to have no idea what they were looking at, I guess I should reveal some of the hidden meanings and codes within the grid at the risk of depreciating its value.

Thanks again to F.L. for giving everyone an introductory overview to the marathon training awesomeness that is “The Grid”. I will take over, and expand on the other numbers, letters, and colors contained within the chart.

By now, it should be pretty obvious that within each training week, that is a series of seven slots that correspond to the days of the week, and within each slot, there is a recommended distance and a pace for that day’s workout. Pace is generally broken down into multiple different categories (E – easy; G – general; L – long run; R – race) that corresponds to the expected effort of each run. The numbered pace runs are speed workouts and correspond to the same number and color as can be found in the lower speedwork box. Green runs are speed interval workouts, while the light brown runs are tempo workouts of 5 to 8 miles. This year, I’ve also added some purple or marathon-paced training runs to the running mix. As you can see, I have 8 tempo runs, 4 interval workouts, and 3 marathon paced run scheduled for this marathon training cycle. Since each speed workout involves a warmup, a quality run and a cooldown segment, there are spaces for each to record the corresponding time spent doing each segment.

Not to be outdone, colors on the main worksheet have their own brand of significance. Color on the speedwork days correspond to their individual workout assignments while blue runs are long runs of twenty miles or more and yellow runs are short and mid distance races that I’ve entered or are planning to enter. Eventually, all roads must converge on red, which denotes marathon Sunday on 11/1. At the end of each training week, there is a summary tally of the distance and average pace for the week while at the end of the marathon cycle, there is a total number of the composite distance and pace traveled.

So that’s my training plan, in a nutshell. Hope it makes a bit more sense to someone else except FL and me!

My Running Update:

The long run this weekend didn’t happen. I only ran 9 out of the 18 miles Sunday morning because I had a migraine prior to starting and just never felt comfortable out there. Yes I sucked. I’m chalking it up to a non-running injury and moving on. Next up is 5 mile tempo run tomorrow and a 20 mile Long Training Run on Saturday. This should be interesting…

Recovery Saturday and “The Grid”

Okay, so it’s unanimous then! Thank you for setting me straight. No one (other than me) has actually gotten sick while running in the rain which leads me to one of two conclusions – either my preconceptions were wrong and this old adage is nothing but an old wives’ tale probably passed down from generations of non-runners to keep the actively inclined at bay or I have freakishly weird immunity. I’ve already scheduled an appointment with my GP for early next week, thank you very much!

Although I was feeling somewhat better this morning, no fever/chills x 24 hours, I thought the safe approach was to switch my long run/recovery run weekend routine and give myself an extra day to recuperate before I tackle the 18 miler. So I went out and did an easy 5-miler around my new ‘hood this morning. Although the miles (all 5.61 of it) felt long and my pace (7:42 min/mi) awkwardly slow (another runner around here actually ran by me…and smiled as he passed…), I was satisfied with this run because by the end, I felt strong enough to have tackled a lot more miles if I wanted to. Unfortunately, my stomach started feeling queasy again as soon I stepped inside and now I’m back to not feeling bad but not feeling so great either…

Anyway, I know I’ve been talking about my marathon training a bunch in the past several posts (and probably will continue to in the next several months) so I figure I’d give you all a peak at my training plan just to make sure we’re on the same page. I sure as hell have tinkered enough with it that I’ve pretty much got the whole thing memorized by now. I think everything is pretty self explanatory but in case there are questions, discrepancies, criticisms, false pretenses, or gross overestimation of paces or races outside the range of my abilities, feel free to ask away. (Just for reference, I’m currently in the tail end of week 2 of training.)

Okay, so without further ado, Ladies and Gentleman, feast your eyes on “The Grid” (Wow, I realize I've never done this before...I feel as if there should be a drumroll...or the pitter-patter of a thousand runners running)

Back From Obscurity: Gettin’ Ready for NYCM

Hi All! Contrary to popular belief that I fell into a ditch on my long run over the weekend and didn’t get discovered by a runner until a few days later, I am actually doing quite well out here in the borough of Queens, thanks to the cable guy who took pity on me and actually called to announce his impending arrival just as I was about to leave for my daily run a couple days ago. A high five to him! Now, I have high-speed internet, HDTV with cable/DVR and home phone service and am once again a happy man. Okay, not entirely happy yet, since I still have no desk, no chair, and barely any furniture to feel comfortable in my new place. But I know they will come, so I’m not stressing about it.

Instead, what I’m stressing about currently (stressing maybe too strong, more like passionately thinking) is my training strategy for the next marathon adventure, namely the New York City Marathon, on November 1st. In the blink of an eye, the 16 week countdown to race day has already begun. (BTW, is it just me, or doesn’t it seem like the Boston Marathon just happened a week ago?) Although I was somewhat diligent in running right around 30 miles per week since my late spring/early summer racing season ended a few weeks ago, I wished I could have pushed up the mileage numbers and turned down the speed dial just a bit to build a stronger base. But with the address change and other unavoidable stresses in my life, running extra miles was just not feasible for me. As such, I will count my lucky stars that I am fresh, fully recharged and recovered, and totally energized to embark on yet another strong training program in preparation for arguably the most prestigious marathon in the world!

I had initially intended to strictly follow the 18/55 Pfitz plan as the template for my own training plan for the fall, but after further review of the weekly details and what I’ve learned about marathon training in the past several months, I recognize that an average of 40 miles and a peak of 55 miles may be not sufficient volume for my purposes. As such, I will modify the plan and incorporate 5-10 extra miles per week to bring the training totals to a still practical but more beneficial range for me. Aside from the harder speed days and sporadic races where I’m expected to push the pace to a higher intensity, I will concentrate on running my general and longer runs at a steadier but slower pace to enhance consistency and build my endurance. I will also schedule longer tempo runs and more marathon-paced exercises to practice LT pacing and improve my running economy. Finally, I plan to incorporate the Queensborough bridge into my long run consistently to prepare my legs for the long, steep, and quiet climb up that famous incline at mile 15 of the marathon. I never practiced running this section prior to race day in any of my previous NYCM attempts. This time, when extra seconds on the clock may be the ultimate deciding factor, I will train to become better adept at running that specific section of the course which is notoriously treacherous for every NYCM runner past and present, including me.

That’s all the musings I have about my training strategy so far. Further details to come, I’m sure, once my ultimate training program is constructed and analyzed. For now, enjoy these views from out on my balcony.

USTA National Tennis Center

Manhattan Skyline at Sunset

CitiField: Home Of The N.Y. Mets

Base Building

With the conclusion of the Father’s Day race this past weekend, I officially close the chapter on my running life titled the 2009 Spring Racing series. That’s right, from now until middle of August, there’ll be no more racing for these tired legs. Although the results of six races in the past two months were rather meager by my standards, with only 2 PR’s scored during that span, I had a blast trying to milk whatever speed and fitness I had gained as part of Boston Marathon training for as long as I could. But now that I realize with each passing race that I can no longer tap into that running well, I must regroup, refocus and move on to the next marathon training cycle.

As I’m crunching numbers and comparing notes on different marathon plans, I’m giving myself two weeks to build a 16-week training program for the NYC Marathon on November 1. For these two weeks, I’ll be running 30-35 miles at a comfortable pace as part of base building. But to be honest, even while I was racing during the past month, I’ve been scheduling my workouts during the week as if I was already in base building mode anyways. The basic weekly structure for me during this base building phase has been 2 easy/recovery runs of 6 miles during the week, one mid-week longish run (10-12) and a long run or race during the weekend. To my credit, I have been pretty diligent with the midweek longish run over the past month even as my weekend plans have been all driven all of wack by my races. Looking back at my log, for the last four weeks, I have done every single midweek run of 9.5-12 miles, keeping an average pace of 7:13-7:15 for each one of them. Since one of the goals for the new training plan is to run more weekly mileage, I’m hoping this midweek longish run will be the new wrinkle that will help get me to my goal. The only trouble for me is trying to keep a slower pace as I’m running them. I find it extremely difficult not doing tempo pace for the last 2-3 miles when I’m tired and just want the run to end. I know that’s not exactly the right attitude to have but I’m seriously trying to work on that.

Another thing that I’m trying to be more diligent with during base training, is to be consistent with stretching after runs and doing slow recovery jogs after speed workouts. Instead of stopping right after I’m done, I’m forcing myself to jog a good half mile or a mile cooldown to allow my heart rate and muscles to equilibrate back to a normal state. I’ve found I’m able to recover quicker and have less residual soreness when running the next day.

Oh, and one more thing that I’m incorporating into my daily life in honor of base-building: more sleep! God knows we all need a bit more of that no matter what stage of training we’re in.

Q&A: The Fourth Question – SpeedworkTempo Runs & Interval Training, Part II

Hi Everyone! I’m back. Sorry for being a little MIA on my blog and yours over the past few days. Professional and social responsibilities outside my control (think swine flu and balcony BBQs) have stolen all my blogging time recently. To be honest, I have been cheating on my recovery too and running a lot more miles than I’m supposed to (can you say 50 miles last week just on a whim!) So yeah, there’s definitely not enough hours in the day for deep running thoughts when that happens. Thanks anyway for all the comments/questions on the previous posts. I will answer all of your questions and catch up with blogs when I’m done with my real-life emergencies…Now back to the topic at hand.

In the last post, I discussed the value of tempo runs and interval workouts for marathon training. In this post, I’d like to discuss how I incorporate each of these speedwork components into my own training plan.

Although I like to credit myself for being a brilliant coach in devising the perfect marathon plan for me, the bulk of the work was really done by Pete Pfitzinger since most of what I’ve learned about marathon training is derived from his work. In general, I divide a sixteen week marathon training program into four four-week cycles. Although the framework of each cycle is constructed on the same four individual elements – speedwork, long runs, general aerobic runs, and recovery runs, I try to accentuate different aspects of training in the different cycles. For example, in the base building phase, I try to improve my endurance, which means longer general aerobic and long runs with shorter and less intense speedwork sessions. In the strength building phase, I will replace interval workouts with short hill repeats. At the same time, I keep my long runs at 16-18 miles and run my general aerobic runs over hilly terrain. In the race preparation phase, I run long hard tempo runs (12,14,16 miles) and longer but easier long runs (22, 24 miles). Here, the general aerobic runs are kept easy and slow, almost at a recovery effort to allow sufficient rest between all the tough, hard workouts. I like to schedule races to simulate marathon effort during this phase of training as well. Finally, the last cycle is spent mostly tapering, with one final long tempo run at marathon pace or close to it, and the longest long run of the training cycle in back-to-back weeks before the final drop in mileage leading to the goal marathon.

To specifically address the issue of speedwork during training, I usually schedule one workout a week devoted entirely to speed. Within each four week cycle then, the breakdown is 2 tempo runs, 1 interval run/hill repeats, and 1 race week (where the speed session is replaced by a road race). The distance of my tempo runs have ranged from 4 miles to 14 miles dependent on the cycle and how far along I am in my training. Although I schedule goal paces for each tempo run, I try to go through each tempo run to keep a fast but relaxed effort for as long as possible. I have found that this technique works better for the later tempo runs than for the earlier ones because I tend to freak out and start too fast in the first few sessions. It is only with training and experience that I come to be more confident in knowing that I can maintain a certain tempo pace for a longer distance that allows me to be calm and relaxed when I start. It is intriguing though how the cycle repeats itself no matter how many times I’ve gone through the peaks and valleys of training.

As for running intervals, which I on average will do once or twice per four week cycle, I usually try to do 800m or 1600m repeats at a fast and aggressive pace. Although I start out only being able to do 2 1600s or 4 800s, by the last cycle, I’m usually able to carry though 4 1600s and 8-10 800s. I like running 1600s because it approximates a mile effort and allows me to practice how I should run the last mile of a marathon. As I’m running, I imagine myself gliding effortlessly through the track like a well-oiled machine, matching my breathing to my turnover and stride. I have to concentrate hard to not race all out in these workouts while at the same time moving fast enough and avoiding the pitfalls of bad form like overstriding or leading too far forward or too far back as I run. It’s a sucky workout for sure, but I always find myself running with better form the next day.

So that’s my rundown of how I incorporate speed into my marathon training. If you want a more detailed description of how to optimize your training plan, check out this Pfitzinger post, or alternatively, if you are in the market for something a little less conventional, check out this article from the Running Times.

As for me, I’ve got some last minute training to be done for a half-marathon this weekend. It’ll be my last race for least a few weeks so I’m hoping to turn in a good performance. If I have time, I’ll try to fit in one more Q&A before I close this chapter. If not, the next time you hear from me will be a race report. Either way, you’ll hear from me again before too long.

Q&A: The Fourth Question – SpeedworkTempo Runs vs Interval Training, Part I

Now that we understand why it’s important to run slow(er) on your long runs (which, like many of you, I struggle with constantly), let’s move on to talk about a subject that I’m much more familiar with and love talking about…SPEEDWORK! My inquisitive reader continues…

Second, I have noticed (or I think I have) you don't do interval trianing for marathons, is that right? Just curious to your philosophy behind tempo runs vs intervals for marathon training. If you do both, when you do them? I feel like tempo/lactate threshold runs really help me out, but my training schedule doesn't have them towards the end. Instead, it goes into VO2 max intervals.

First of all, I’d like to commend my reader for another great question. She always asks the best questions, doesn’t she? In fact, the question is so awesome and the answer so important to everyone hoping to BQ or just run faster in marathons in general that I’m going to tackle this topic in two parts. In part one, I’ll try to explain, in layman’s terms, what tempo (or lactate threshold) running and interval training are and what physiologic roles they play in development of a marathon runner. Then, in part two, I’ll share how I’ve used each of those speedwork components in the past in my own marathon training as well as give some general guidelines on how you can incorporate them into your own training plans.

Part I – What is tempo training, why run intervals, and why should I care?

A. Tempo Runs

Anyone who has ever tried to run a race for time knows that the last mile is always harder and requires exponentially more effort to run than the first. The main reason that occurs is because as the distance increases while our physical exertion is kept at race effort, more and more lactic acid is being produced locally in our leg muscles and at a faster rate than what our body can do to metabolize and carry them away. As a result, we feel increasing fatigue and the inherent performance properties of the muscles decreases tremendously. That’s why it takes much more energy to pick up the pace and sprint in the last mile than it does to start a race at that same speed. A tired muscle full of lactate is the mortal enemy of runners because it not only results in pain and fatigue but the muscle itself just doesn’t work as well either. Tempo training then is the mechanism by which we adapt our bodies to running at a faster pace while still maintaining good efficiency so that we can delay the onset of lactic acid production begins. In other words, since lactic acid is a byproduct of anaerobic (without oxygen) respiration, we will minimize the rate of lactic acid production if we keep our running above the pace at which lactic acid is produced, which is referred to as the lactate threshold.

The purpose of a tempo run, or a lactate threshold (LT) run, as it is sometimes called, is to increase anaerobic threshold. They are run at 85-90% of your maximum heart rate, which translates to about 10-20 seconds per mile slower 10K race pace. They are usually done over 4-6 miles (~20-40 minutes) or even longer at peak training after an appropriate warmup, to be followed by a suitable cooldown.

B. Interval Training

Intervals on the other hand, are much shorter and are run much quicker. They are short segments (400m-1600m) run back-to-back at 95-98% of maximum heart rate (or about 5K race pace) with a recovery time equal to the length of the interval run time between each segment. Depending on the session and the length of each interval, a typically interval workout would involve running 3 to 8 of these segments, again with sufficient warmup and cooldown. For example, since my 5K pace is 6min/mi, my interval workouts are usually 3 or 4 x 1600m at 5:50-5:55 with 6 minutes of rest in between.

The purpose of interval running is to increase VO2max and the aerobic capacity. VO2max is the maximum speed at which oxygen can be absorbed by the lungs and delivered to the working muscles. I likened VO2max to the top speed of a car. Since nobody can sustain running at 100% of their absolute maximum speed for very long, this is intended strictly as an anaerobic workout. For this reason, the important point to remember when running intervals is to keep each segment short with an effort close to but not “all-out” and with sufficient rest time in between each segment to allow for proper recovery.

C. A Conceptual Model

In order to help some of you who are new to speedwork better understand the similar but distinct benefits of tempo and interval training, I’m going to use the functional model of our lungs as a conceptual model.

Ordinarily, going through the normal activities of daily living, we take about 12-20 breaths a minute, using about 25-40% of our lung capacities. With exercise, both of those parameters must increase to fulfill the oxygen requirements our muscles need to sustain the workout. Without even realizing it, we take deeper breaths and increase our rate of respiration to match the physiologic demands of our body. Although it would seem logical that the product (Lung Volume x Repiratory rate) should equal the oxygen requirement during exercise, this is not the case because our body is somewhat inefficient at utilizing all the oxygen absorbed by our lungs during each respiratory cycle. As such, the real formula for the metabolic quotient is more like (Lung Volume x Respiratory rate x Percent Efficiency). Therefore, we always must breathe a little deeper and a little harder to compensate for the inefficiencies of the system in order to get the job done.

Okay, so what does this have to do with speedwork, you ask? Well, speed training in a nutshell alters the mechanics of the body to make the system work a little better during intense exercise. Tempo training specifically increases the efficiency by which oxygen is utilized during each respiratory cycle, while interval runs increases your maximum lung volume so that you can (theoretically) take deeper breaths as you run. So as you can see, both types of speedwork work on different factors of the metabolic quotient to increase our ability to handle faster and longer runs and delay the appearance of lactic acid and fatigue.

(For the experts among us, I realize this is an over-simplified description of the benefits of speed training, but I’m just trying to explain the basics so people who are not so familiar with these concepts can understand the terms a bit better. There will be more resources at the end of this post for those who want to dig deeper and explore all the technical details.)

D. Tempo Training or Interval Runs, Which is Better For Marathoners?

Okay, so if interval runs increase VO2 max and our overall top speed and tempo training increases running efficiency, don’t they provide similar benefits for marathoners looking to run faster and improve their times? The answer might be surprising to some (it was to me when I first started training) but no, they really do not provide the same benefits. There are several reasons for this. First, the effort required to maintain a race pace over 26.2 miles is more similar to the sustained effort put forth in a long tempo session than to the quick energy bursts necessary to run short fast intervals. Second, since marathon pace more closely resembles tempo pace than interval pace, the specificity of training is higher when training at tempo speed because it teaches the body to practice at an effort close to what will be required on race day. Third, because running a marathon is almost entirely an aerobic exercise, it makes sense that we would have better results if we spend more of our time training under aerobic conditions (tempo training) rather in anaerobic conditions (interval training). The fourth, final, and in my mind the most important reason that tempo training is much more beneficial to marathoners than interval training is due to the fact that those of us who are pretty consistent runners and have done some racing/speedwork in the past are already running close to our physical VO2max anyway, so that the tiny incremental increase we might expect after intense interval training really doesn’t contribute that much to our overall running speed. (Remember that in practice, we spend very little time running close to our VO2max anyway, especially during a long endurance event like a marathon.) We get greater returns for our time and effort when we teach our bodies to become more efficient at oxygen transport and delivery, which is the crux of tempo training.

However, a word of caution. Although I’ve been singing the praises of tempo training and agree in principle that it should make up the bulk of speedwork during marathon training, a few interval sessions in between all the heavy miles can actually be quite helpful. Interval training not only reminds the body once in a while how to run fast (and yes the body operates on a use-it-or-lose-it physiologic model) but it also helps to correct posture and form problems when running (mainly because the body instinctively reverts to the most efficient running form when running at top speed). In fact, when I’m at the peak of marathon training and find myself running a lot of sluggish miles, I will often run an impromptu interval session to wake up the fast-twitch muscles, correct my posture and re-establish good running form. So yes, even if it plays second fiddle to tempo runs as far as marathon preparation goes, interval training is still important and deserves to be incorporated into every good marathon training program.

That concludes my introduction to speed training for marathoners. For those who are new to speed, I'd just like to say, What are you waiting for? For your sake, I hope I clarified the terms a bit and didn’t confuse things too much. (If I did, please ask either in the comments or by contacting me. Remember there are NO stupid questions!) In the next post, I’ll give examples of what I’ve done in terms of speedwork during marathon training and discuss a bit how to fit them into your own training plan. Thanks for reading and happy running.

For those who would like to read more into the topic of tempo training vs interval training as it relates to distance running, please visit the following sites for additional information:

Pete Pfitzinger: Improving Speed for Distance Runners

Planetultramarathon: The Merits of Tempo vs Interval Running

Stephen Seiler PhD: The Time Course of Training Adaptations