Running
Some phases I went through as a runner
I started running when I was 51, ran for 1 year, did a few races, completed a marathon. Along the way I tried different training programs and running styles. In fact, I'm still experimenting because there is something new to learn every day.
Low Heartrate Training
This is how I trained during my first year of running. The idea, according to Dr. Phil Maffetone, is that you can progress athletically without the stress of hard workouts. You simply keep your heartrate at a very low level (120 to 130 for me) while you run. As your body adapts, you begin to run faster at the same heartrate. You can presumably keep this up forever. Using this method, I was able to run 2 slow 5k's, 3 slow 10k's, 2 slow half-marathons, and a very slow marathon. This is probably a good system, and it kept me free of injuries, but I was tired of running slowly, and did not have the patience to stick with it. I also seemed to have a lot more aches and pains after running slowly than I did after running at a faster pace. What is the reason for this? I think running slowly causes muscle imbalances which produce pain and stiffness. For example, running slowly made my calves and hamstrings tight, which then pulled unevenly on my knees and IT band. Running very fast produced different muscle imbalances, making the front of my thighs (quads) feel tight. Running at a comfortable pace felt the best, so goodbye low heartrate! I'm reserving this for recovery runs only.
But wait, there's more! Thinking back to my cycling and how I could beat Ethan on my bike...it's probably a matter of form. After riding for many years, I have a very good pedal stroke and can go pretty fast without expending much energy. Riders like Ethan who are new to cycling tend to stomp on the pedals, which is not very efficient. In the same way, by running slowly I have not developed any kind of running form, so I haven't learned how to run smoothly and efficiently. That is going to change.
Barefoot Running
I started running barefoot after my first marathon because something about it intruiged me. I walked or jogged barefoot or in water socks nearly every day for about 2 months. I even wore water socks or minimal shoes (no heel and no arch support) to work every day. My feet toughened up pretty quickly to where I could jog for half an hour on the sidewalk, but I had a nagging problem with my left hip and IT band. Even walking would make it sore. I finally decided the problem was the low arch on my left foot (result of a very deep cut there many years ago) which required some support. I wore normal shoes to work the next day and the pain disappeared immediately. When I put on my old running shoes, it felt so good I thought I was wearing marshmallows. Now, it's possible that my pain was due to poor running mechanics, or the fact that I was in the low heartrate camp (with tight calves and hamstrings) during this time. Whatever the reason, I decided that barefoot running is not for me.
Posture and Form
Near the end of my first marathon, I ran a few miles with a guy named Carlos. After some small talk and encouraging words, he suggested that I run more upright and not lean forward. This turned out to be good advice, repeated universally by elite runners and coaches. I read the advice of Jeff Galloway, Gordon Pirie and all about Chi Running and the Pose Method. Now I run with my eyes on the horizon. Other things I am learning include keeping my butt pushed forward, taking shorter strides so my feet land under my center-of-gravity, and keeping my upper body relaxed.
Running Nearly Every Day
I tried running 5 or 6 days per week, starting at 30 minutes a day and slowly working up to 45 minutes. Some days were harder, so I followed with easier days. My long run was Saturday and my rest day was Sunday. After some experimenting with pace, I tried to stay above my 10K pace on "hard" days, a comfortable pace (just below 10K pace) on my long run, and a slower pace for recovery. The problem with running nearly every day was that I felt I could never do much on any given day without needing an extra recovery day. As simple as it seems to discover a workout time that can be used every day without creating too much stress, it still eludes me. Right now I'm focusing on running 6 days a week, even if it is only for 10 minutes.
Daniels' Running Formula
The book by this name is what I'm following now, mostly because I'm impressed with the scientific basis behind it. The author explains basic principles and shows exactly how to use them to build your training plan. In order to develop your running potential, there are 4 types of training to do:
E(easy) for developing the cardiovascular system;
T(threshold) to improve endurance;
I(intervals) to stress VO2max; and
R(reps) for improving speed and economy. The
E pace is comfortable and pretty close to my most recent half marathon pace. I will do most of my running at this pace, including warm-ups and cool-downs. So instead of walking for 5 minutes at the beginning and end of a workout like I've done for the past 18 months, I just start off jogging at an
E pace. If I only did
E runs and limited them to half an hour, I could probably run every day. The
T pace matches my most recent 10K pace. The
I pace is a little slower than my 5K pace, and
R pace is pretty much all-out. The fascinating thing about the
R pace is that it is not as stressful as it sounds because it is merely fast, not hard. It does not feel difficult because the time spent at this pace is short, and you recover fully before doing the next one. This teaches you to run fast without much stress or chance of injury. Gee, isn't that what I wanted to do with this re-inventing business?
My Training Plan - Phase 1
Nothing but
E running at a 12:00 minute pace, 6 days per week. This got me used to running every day. Monday through Friday I would run on a treadmill at the YMCA after work, and on the weekend I would do a Long run from home. I averaged 16 miles per week for the first 4 weeks, then averaged 20 miles per week for next 2 weeks for a total of 6 weeks in Phase 1.
My Training Plan - Phase 2
Added 2
Q workouts to my weekly schedule. The first was 8 x (200 meters
R + 200 meters walk). I usually did this on Tuesday. My
R pace was 63 seconds for 200 meters, or 7.1 mph. The second
Q workout was 2 miles at
T pace, which was usually on Thursday. The pace was 9:47 per mile or 6.1 mph. I added a half mile of
E running before and after each
Q workout to bring the total up to 3 miles, which was my normal distance Monday through Friday. On the weekend I did a Long run of 5 or 6 miles for a weekly total of 20 miles. I'm currently in my 6th and final week of Phase 2.
Note: I've been using
Podrunner the last couple of weeks to increase my cadence to at least 160 bpm on
E runs, at least 170 bpm on
T runs, and 180 bpm on
R runs. It's fun to run with Podrunner!
My Training Plan - Phase 3
One week into this phase, I ran a 5K to gauge my fitness. Even though it was pushing 90 degrees, I set a new PR! Can't wait to do another when this training is over. This phase is supposed to be the most difficult of them all because while there are still 2
Q workouts each week, they are the most intense:
I and
T.
My Training Plan - Derailed!
Dissatisfied with constant weight of 204 lbs and less than 1 hour of exercise time per day, so I reinvented my reinventing! I would like to run to and from the Metrolink station from home (4 miles each way) at least 3 days per week, ride my bike to work the other 2 work days, and do a 10 mile long run on Saturday. That will give me 34 running miles, 72 cycling miles, and about 10 hours of exercise time each week. I will re-evaluate the plan once I get below 190 lbs.
190 Pounds!!! Back to Phase 2
After several months of 30 to 40 miles of
E running (but no cycling) per week, I am finally at 190 pounds. Total workout time is about 7 to 10 hours per week. Most of my distance is to and from the Metrolink station as part of my commute. Where does Phase 2 come in? About 4 to 6 miles each week are at
T pace. On the weeks that I run long, it's usually 10 to 12 miles with hills at Aliso/Wood Canyon Park.
My
E pace is now 11:00 or less, and the
T pace of 9:47 seems too easy, so I have been going for 9:00 flat. That corresponds to a VDOT of 36, up from my starting point of 32. Now I need to run a race to confirm this and re-adjust my training intensities.
Trail Running
Now I've abandoned Phase 2 and thrown my lot in with a Trail Running group. I'm pretty happy about it because for the first time I have partners to run with. Also, I'm out in the beautiful, quiet wilderness instead of in the noisy, ugly traffic. The hills are steep and the distances are long, but there is no hill or gnarly downhill singletrack that can intimidate me now. The crazy people I'm running with are all training for either 50K, 50 mile or 100 mile races. I can keep up with most of them because they train at a slow pace for long distance. What scares me is: If they are training for a 50 mile race and I'm out there with them, then what am I training for?
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