The LONG run and it's detriments

Continuing my last blog about the #2 issue affecting race day performance, namely overtraining, let's look at the most deserving culprit, the long run. Yes, there are other OT issues, such as a plateaued training schedule, too much crosstraining, not enough rest, bad diet etc., but the LR is my candidate for why MOST runners end up at the start overtrained.

Here's my pjhilosophy.....you don't need a plethora of long runs to either finish the marathon, or to exact a best time PR for you. Rather, build muscle mass, lower heart rate under load, command the 1/2 distance and stay fresh to duke it out with the course on the back 13.

So.... how do we do this, while ignoring myriad books and advice from the TGGS's (truly gifted, genetically sifted...see previous blog on OT)

Ed's RULES not to OT, and rather taper to faster times:
Like a lot of things in life, investing your 401k, the stock market, buying real estate, etc., COUNTER intuitive methodologies can serve you well. The 8 week taper to avoid OT is no exception.

1. Never, NEVER pre test within 8 weeks.
What this means is that you never "check" yourself to see if you can handle it, by going long( over 14) and fast (Marathon race pace or better) within 8 weeks of your race. You can, and most runners do, violate my rule here. All I can guarantee you is a less than optimal race day time. You can't taper into speed, and recover from these killer runs in time to "gas" it in the death zone. Sorry. Sorry if you already have violated it. Sorry that you'll have some other lame o excuses after the race for why you crapped out.  It's better to be undertrained than overtrained.

2. COMMAND the 1/2 marathon in your weeks prior to the race. You can run easier halfs, faster halfs, 10's, 14's and 8's at much faster than race pace, and with rest, you'll bounce right back. Not so for pre testing per #1 above.
Here's why.... it's all about GLYCOGEN stupid! Run out of glycogen, run out of muscle, run out of endurance.

3. Build muscle mass, build speed, lower your active and resting heart rates.
I have a few different programs to help runners get a "slingshot" and decrease indicated marathon times by 5,10, and even 15 minutes. But not if you're mind is willing but your body is dead from overly long, fast long runs. Further, run long fast runs, and adios to snappy speed workouts, both interval and tempo. So, do you think running long, fast and often is going to make you run faster, as compared to VERY fast tempo and speed workouts?  Sorry, NO.

4. Don't burn muscle mass, don't get tired. 
I'll let you read elsewhere about the 2 hours of stored glycogen, and how it takes days, maybe weeks, to recover from 3 and 4 hour runs. But when glycogen is gone, you'll start eating protein (your muscles). Speed will drop off, and you'll be too tired to run the really FAST workouts a taper requires. Mid week workouts will be a drag, you'll be grouchy, and performance will plateau or drop off, and you'll hit the wall on race day somewhere after 16 or more. Too bad. You just couldn't hold back and believe.

5. EVERY OTHER DAY OFF
I can hear the screaming and gnashing of teeth already.
When you get 6 weeks out, 2 days a week off, when you get under 4 weeks, every other day OFF.
OC's (obsessive compulsives), disregard this advice since you can't believe it, or won't do it anyway. The rest of you, concentrate on faster, less than 1/2 distance for long runs inside of 4 weeks, and lots of snappy 5k's, 10k's and 8 milers. Every other day off. The aerobic base is in, so are your long runs. Instead, get faster by practicing faster shorter distances AND FORGET ABOUT PRE TESTING!

The vast majority of you will be in disbelief about what I just shared with you. Go out, have a good race, and believe what you want. You smart, scientific based folks, follow this and pass the rest of them in the death zone!

Next: The #1 mistake almost every single runner will make on race day, compounding the #2 mistake, overtraining and pre testing  prior to race day.

Fasteddie

Runner's High NYT article link

http://www.parkrecord.com/ci_17425177?source=most_viewed

endocannabinoids... it's all the rage!

Boston Marathon training strategies Overtraining #2

February 12, 2011

As I sit here, legs up after the morning run, taking in the warmth of my sun room overlooking the snow drenched Park City mountains, I realize that two good friends are running the Boston marathon this year. (Another is sadly gone) I can't join them, despite having over 35 or more qualifiers; none are current since I am 8 months recovering from a partial knee replacement, a CONFORMIS compartmental medial knee replacement. Que Sera Sera!

Never the less, after 58 marathons, and coaching friends for years, there are a few bozo no no's that I think every runner should try and avoid, so bear with me as I explain. It may help you run a great Boston Marathon, or any marathon in the future.

On race day, most runners can vastly improve performance and race times by not violating TWO key rules, that almost all runners fail, yes overwhelming fail, to heed. One can be adjusted and dealt with on race day. The other is my topic for this afternoon, and its seeds of destruction are planted weeks and months before race day. Like the first, it's a MENTAL problem.

The #2 MAJOR problem of all racers towing the start line at ANY marathon on race day is...........

2. Overtraining. ESPECIALLY a long run "test" within 8 weeks of race date.

Yes, the insidious siren's call of better performance is actually a ruse embraced and caressed by the OC's of the world who deny less is sometimes better, reject periodization schedules as weakness, and exhort that high quality lower mile schedules are only for wimps. Poor folks, they are doomed to eventually plateau out, and run agonizingly boring schedules with mucho hurt and mediocre performance. They FIXATE on how today's race really isn't as good as they are, they should have done better, but mysteriously don't. The answer is.... MORE MILES! They suffer from Alberto Salazar ism. I figure somewhere north of 80% or more of runners are overtrained on race day, any marathon, any time.

So here's a few, but not all,  EDisms for your perusal:
a. The running culture top 20% are mostly obsessive compulsive types. Do YOU want to be one?

Hang with any group of committed runners, like a club, and there will be mucho denial, little "balance" and large doses of OC behavior. If this is the peer group you depend on for guidance, you'll have a good marathon or two, but good luck on translating it to a lifetime behavior.
60, 80, 100 miles a week? Kiss your girlfriend, or boyfriend, kids or spouse........... good bye!

b. Most written training advice is from the Truly gifted, and genetically sifted. (TGGS's)

Do you REALLY think you have a VO2max above 70, a body mass of fat below 5%, and weigh under 120lbs. (male) /100lbs (female)? Are you willing to quit your job, family, extra curricular activities and Dove bars, no less some pizza occasionally? Well, with respect to them, these are the people who are writing books, and programming training schedules, not full time professionals with unrelated 50 hour workweeks, 190lb bruisers, knock kneed, bowlegged (like me), slower than hell, middle/ back of the pack 'ers like you and me.

c. Lower Miles, Higher Intensity will serve a broad spectrum of the running population. (highly likely that's you, unless you have some NCAA medals around your neck)

d. Cross training is fantastic, and long riding, especially mountain biking, can serve to substitute for long runs.

e. All programs should be adjusted to age and body weight. Period!

f. Most training programs for 30 year olds and above should ADD muscle strength and mass, not remove it.

Want to deplete already age related depleting muscle mass? Why, just go out and crank a 22 miler. You'll surely lose more that fat tissue, and most likey, run slower unless you are gifted, sifted, and young! Run a bunch of them, and you'll thin out, get weaker, crabby, and piss off friends. Glycogen will be a thing of the past, and sore muscles will be like underwear, on you every day.

g. IT'S JUST A RACE!

Unless you are running for the Benz, nobody gives a crap about your times. It won't be on your gravestone. I certainly CHEER for you to be the best you can be, all things considered, and once in a while it's fun to "go for it", but let's keep some perspective here puhleeeze!

h. Woe be the runner of absurd goals, for he/she shall sacrifice performance and satisfaction at the ALTAR of FALSE EXPECTATION. This leads to........

i. The THREE most important things in racing are:

Negative Splits
Negative Splits
Negative Splits

Command the course, or it will surely command YOU!

There are myriad precursors that will almost exactly predict your marathon time.
Hello McFly, is anybody in there?  Why not chart them, enjoy the race, kill it on the back half, and collect the medal? Within minutes or seconds of your predicted time!

There's a lot more EDisms, but let's not drink from the firehose today. ReRead this,and if you are interested, check back for my next blog, which will specifically address #2, how to avoid overtraining, and the detriment of LONG runs within 8 weeks of a race.

Enjoy the Day
Fasteddie Knapp

FUTURE BLOGS:
#2 Overtraining..... the LONG RUN
The #1 mistake of almost ALL runners on race day
The "Road Trip" and how to minimize pre race jitters
Extrapolating YOUR marathon time from training performance
Race course management?Running after injuries The 2/1 rule
Running Knees after bone on bone
Training with your buddies
The race event SPOUSAL TRAP
The THREE best workouts
What the hell is Periodization?
Who's Advice should you really follow?
Foresee Injuries before they occur
5K,10K half and full
Crosstrain What to specifically do for performance
What subject would YOU like me to blog
and more.........

partial knee replacement, conformis knee

An update on my knee at 8 months will be forthcoming in the next day, after my long run tomorrow.

If you are curious about how I have fared with my new partial knee compartment replacement Conformis knee, I'd be happy to answer your questions.

Also, see my friend Sam's post.