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
Hey Ed, Napa wasn't my best performance, so now it's time to return to the basics (Speed, Tempo, Long- every week) and put together a weekly training plan for some 5Ks and Halfs. My problem is that I like doing my speed and tempo runs with the local club, but their schedule conflicts with my Sunday long run (I can't do Saturdays now). They run speed on Mondays and Tempo Wednesdays or Thursdays. You think there is any way to make this work?
ReplyDeleteCongratulations on your great Napa marathon, Steve. The problem you have is perhaps twofold:
ReplyDelete1. You are now 50
2. Speedwork on Mondays screws everything up.
Let's address #1 first as it may help in what we do for #2.
Older runners lose muscle mass at the rate of 1-2% yearly after 30, depending on whose stats you look at. Not a good thing. What to do?
A. Lift weights 2 times a week, 3 at certain times in your training cycle, if you can squeeze it it. I will blog separately on this subject. Runners or not, weightlifting is the single core activity all adults should do, all the time, balanced with cardio workouts. Everything else is gravy.
B. Shorten longer runs, increase speed and intensity to lessen the effect of converting to protein(muscle)for energy when glycogen stores become depleted. This hopefully will leave more muscle mass on your emaciated frame. Also,harder shorter runs will demand a muscle building response. Exactly what you need.
C. Oxygen processsing also drops. See #2 above. There's nothing like stressing lung capacity to increase oxygen processing.
D. Crosstrain. Everyone has favorites, but some are mo betta than others. The best for translating to running appears to be biking, with an out of the saddle component. Somehow, it seems to mimic the muscle specificity necessary for translation into running benefit. My guess is it's a combo of cardio, muscle, and turnover. Out of saddle has always helped my heels come up for running. Note that the maximal benefit I've read about is with interval training OUT OF THE SADDLE for a portion of the workout on the harder bike days. I will speak more to crosstraining in the future, including recommended weight training routine. You want "fast" in your stride? Weight train with a taper. Other "best of" crosstraing, besides biking (my fav is mountain biking... cars can't kill you, and out of saddle grinds are a necessity for hill climbs)are cross country skiing and snowshoeing.
E. Eat better, rest more. Protien and carb shakes may work. As we get older, ALL runners get an extra inch or so at the waist. Get over it, add muscle mass to your overall body frame, and don't obsess about it by starving.
ReplyDeleteF.Use Periodization training schedules. Everyone should do this, but it becomes more important for older runners to make sure they get the rest cycle every fourth week. OC 's (obsessive compulsives)can and will ignore this and plateau out and live in misery and self deprecation.
G. Accept aging, but make it a game to achieve your best performance under your specific conditions. I'd like to get back to sub 4 hour marathons. Surgery and age may make it impossible, but it's worth a try. Sub 3 hour ideas are irrational!
Now to address #2 above:
Since the tempo is wed/ thurs, try this
Keep working out with the club for speed on Monday/Tempo Wednesday. The long run then becomes problematic since Saturdays are unavailable.
On Wednesday Tempo dates, come back with EASY longer runs Friday. Afternoon runs at 5 pm would be ideal, but take it any time you can. On Thursday tempo days, substitute a long bike/spin of 1 1/2 to 2 hours Wednesday, preferably before noon, but eve ok if that's all you can do. Moderate speed or less, so you are fresh enough for tempo on Thursday. Just let the ride/spin SUBSTITUTE for your long run somee weeks. I promise you will not have much drop off on your distance training. You can than also add lighter 4-8 milers EASY on Sunday. Mix this all as best your body will tolerate, under the umbrella of a periodization schedule. Remember, the bike/spin will substitute for long runs on some weeks, yet allow you muscularly to come back the next day for tempo. Then just sqeeze in a longer run every other or third week, with some lighter "junk" miles to adjust the periodization schedule.
Finally, once in a while, pavement pounding is necessary for hip flexors and lower legs. I recommend distances of 7-10 miles as substitutes for tempo runs.
Feel free to ask questions and good luck.
Lots of typos in those comments! :>)
ReplyDeleteOne more point:
Most people who work REGULAR M-F workweeks,with family and other obligations, should be on a
Tues Nite Speed/Thurs nite Tempo/Saturday(maybe Sun)long run training schedule, IN PERIODIZATION schedules, with crosstraining whenever.
I would strongly recommend that running clubs consider this schedule for maximum performance and minimum injury risk, since the bulk of their members are in M-F work weeks. Feel free to tell them Fasteddie says so!
Okay, I think I can swing a Saturday run every other week, so a two week schedule should work. I've come up with an every-other-day running plan, and this will work great with my bad ankle that won't tolerate more than four runs per week. Weights twice per week are also included.
ReplyDeleteMon. PM - Track 5 mi. (with club)
Tue. AM - Weights and Spin 45 min.
Wed. PM - Tempo 5-6 mi. (with club)
Thu. AM - Spin 45 min.
Fri. AM - Weights and Progression Run 5 mi. on treadmill
Sat - off (yard work)
Sun. AM - Long Run 15 mi. mountain/trail
Mon. PM - Spin 45 min.
Tue. PM - Track or road intervals 5 mi. (on my own)
Wed. AM - Weights and Spin 45 min.
Thu. PM - Tempo 5-6 mi. (with club)
Fri. AM - Weights and Spin 45 min.
Sat. AM - Med Long Run 10 mi. on road
Sun. AM - Mountain Bike 1-2 hrs.
repeat!
This is lower milage and more spinning than I've done in the past. I expect my legs to feel raring to go on speed days. Should be FUN!
Steve...
ReplyDeleteAfter my knee injured, I coaxed 40 marathons out of a bum leg on 20-32 miles a week for years, with spinning, lifting, and some rides as substitute for long runs, and ran qualifiers right up to my surgery.
This looks great!
I would hold this for 3 weeks, periodization style, slight increases, cut back fourth week. Then new cycle. I would attack mileage slowly over time on speed/ tempo, increasing mileage to a max of 5 miles speed, 8 miles total for speed workouts, w/ laddered 800's every other week, and tempos all the way up to 9 total miles, laddered over weeks and each cycle. Enjoy long runs/ long biking. Pick ONE workout a week for concentration only! Fe