A Few Thoughts on Training Methods

Go to any running forum and you will see that one of the most common topics discussed deals with training systems. Questions about them, as well as debates as to which one is best, are usually the focus of the discussions. The following is by an unknown author and brings up some points to consider as it relates to the training system you choose.The author begins by cautioning runners not to assume that the training methods that give the quickest or best results for other runners will be the best for you. "Only the good results of a method become public and often a runner succeeds, in spite of, rather than because of the way he trains. Failures of a system and comparisons with other systems aren't easy to see. It appears too that the methods which work best on a short-term basis aren't always the best over the long haul. Tom Osler wrote: 'It is ironic that those techniques which produce the quickest improvement over a period of a few months do not result in the greatest possible improvement when continued for several years. This is because their effects are short-lived and do not necessarily result in significant gain in conditioning of the body'." Osler knows conditioning like few others do. It only takes a read of his Serious Runner's Handbook or The Conditioning of Long Distance Runners to realize this. You need time to build and strengthen a distance runner's body. I believe Lydiard once wrote that it takes seven years of continuous training to reap the optimal benefits of his system. However,the process of getting there is a labor of love for those who live for the run.

Before Committing,Consider This

I spoke with a runner who was very disappointed by his time at a recent marathon,he had expected to race much better than he did that day.The weather was ideal,he ran the first 13 miles as planned but as he said,"things just sort of slowly came apart." This runner at one time had,had hopes of qualifying for the Olympic marathon trials." I felt bad for him when he said, "I don't know what's going on with my running." Hearing this I couldn't help but think of something Cerutty had written that applies to runners like him and others who express a desire for success in this great sport. Cerutty wrote: "It therefore behooves every would-be successful person to sit down quietly and examine,not only themselves as to ability,but as to their ambition,whether it is a new enthusiasm,an idea entertained as an escape from studies,work or some duty,and, the reasonable probability of success. In a word,do they really want it!" I wonder how many runners who say they want to put in the time and effort to race well ever consider the things Cerutty writes above? This also goes for my friend and runners like him,there comes a moment when some should re-examine whether they still really want what they say, or are they just going through the motions?

Ron Daws On Improving Your Training

Ron Daws was a remarkable runner,writer and person. For those who haven't read my entry from this past January 9th, I would encourage you to do so. Ron knew training, and as I said before, his times prior to running the Olympic trials gave no indication that he would eventually race in the 1968 Olympic marathon. His book,The Self-Made Olympian, is a must have for any distance runner who aspires to run well.It is vastly superior to any other bio/training book written in the last 30 years.Ron had this to say about those who desired to race well: "When runners understand what kinds of physiological and psychological changes they should be trying to induce, they will be able to organize and balance their methods. This will enable each runner to get the most of their efforts according to his goals and talents." You may recognize that the above is similar to statements made previously by Arthur Lydiard and Percy Cerutty. The beauty of his book, The Self-Made Olympian, was that you read how Ron took total control and responsibility for every aspect of his training and race preparation,from customizing his shoes to preparing for potentially different types of weather.This took time and effort but for Ron it was a labour of love combined with a focused determination.

Ron offers the following as Five Ways To Improve Training"

"1. Use wasted time for training. Thirty minutes regained a day for training is 30 miles a week...It can make the difference between finishing in the middle of the pack or front." When I read this it makes me think of the benefits of fitting in an easy morning jog several days a week,even if it's only 20 minutes.

"2. Innovate to sidestep setbacks." Ron then gives an example that if you can't get to the hills for resistance work then improvise by doing stairs,running into the wind or in sand,water or snow.

"3.Persist through setbacks and mistakes." Try not to make the same mistake twice, be aware and attuned to what you are doing.Persistence is the key.Most people give up,don't be one of those people.

"4.Stick to your schedule. After you have blocked out your training,stay with it unless something is wrong." Daws also advises us not to go prematurely into another phase of training. Things I've noted relating to what he says are guys who race when they are still in the training phase,or my favorite, at the 16 mile mark of your weekly easy 20 miler, Joe Stud decides to run the last 4 miles at 5:30 and then actually brags about doing so when he meets up with you later, apparently not realizing that he's sabotaged the whole purpose of the run.

"5.Don't be intimidated by the odds. To hell with the odds. Caution never did big things. Go for the big ones at some point in your life."

Distance running really needs a guy like Ron Daws around today.

Thoughts On Competition By Percy Cerutty

Percy offers some unusual yet helpful insights into competition. He had the following to say in regards to racing and the racing season: "The athlete should be aroused simply by the idea of competition,this should be enough to make him emotionally ready,and draw on what has been developed through practice. This arousal can be hampered by worry about the race or the competition,lack of interest or staleness. These are the enemies of good racing. An athlete can put in months of grueling,exacting workouts and then be defeated by them in a race situation. Elliott was immune to them, but most runners have a harder time of it. When the serious racing season is underway,races take priority. Training should be limited as much as possible,usually to no more than a little sharpening work on grass. The runner has to save his best efforts for the race. Many waste them in time trials and workouts. If the runner has trained properly and is 'mentally tough,' the race should be run as fast as possible. Since the runners physical condition doesn't change very significantly in the space of a week or two, if the runner is doing his best, his racing times should not fluctuate much from race to race. They should be progressively faster." I think of two things when I read the above,first is his saying, "The runner has to save his best efforts for the race. Many waste them in time trials and workouts." As some say,many runners leave their race on the practice field by continuing to hammer in workouts during racing season. As I wrote previously,the reason runners do this is either because of ignorance as to proper training or anxiety as it relates to the upcoming race(s). Secondly,if you have planned your training correctly, you should become progressively faster during racing season. As a running sage once told me,you use your head as well as your legs in training.

Gauging Your Love For Running

With Thanksgiving almost upon us here in the States the following came to mind during the last few runs. It is by no means the definitive indicator for everyone as to whether or not they love running. However, I believe there is a lot of truth in what you are about to read and if you go along with what it says, then it wouldn't be an exaggeration to assume you have a real love for the purest of all sports,distance running.In no particular order.....

1.This is strictly a hypothetical consideration: Although you would love the acclaim and success,you would not take a 10 year career of national championships that concluded with no further running of any kind OVER a lifelong ability to run. You like to compete but the prime motivation to run is your consuming love of the sport and the feeling you get while taking part in it.

2.You don't need to be with others to enjoy running. Sure, you enjoy the social aspects of running with friends on those easy Sunday 20 milers,but,you can enjoy it just as much running alone. I have known lots of runners over the years who've had a difficult time getting out there for any kind of running without having someone along with them.

3.You run without using an Ipod and earphones, you don't need them, in fact,you look forward to the quiet of a run. The reality of #'s 2 and 3 is that,to you, running is never boring.

4. You don't need to examine your shoes to know when it about time to get a new pair. Maybe this one means you've just been running for a long time but I thought I'd put it in anyway.Perhaps this exemplifies your preoccupation with running.

5.When you wake in the morning you already know where, when and what kind of run you'll be doing that day. With a holiday or special occasion coming up you make it a point to schedule a run ahead of time to fit in with the festivities.

6.As you get older you continue to run(and race) despite diminishing speed and performance. I know runners who have quit after reaching a certain age and their per mile average slowed. I agree with the great Jack Foster when he said, and I'm paraphrasing here, "I don't feel as if I'm running any slower as long as I don't look at my watch." If you love to run,what's the difference between running 6 minutes or 9 minutes per mile?

7.You continue to run despite others telling you,you should quit. You've just had your third meniscus surgery and the Doctor,your wife and friends tell you it's time to hang it up. This is not even a consideration because you know that it was a simple reparative surgery, it wasn't like you had a knee replacement or anything.The bottom line, a life without running is something you don't even like to think about.

8.This is kind of related to #7, you've tried other forms of physical exercise but none give you the feeling or enjoyment like the one you get while running.

Forget the turkey,be thankful you're running and have a great run tomorrow!

From the Archives,pt.6, Big Race Preparation:Quieting the Beast Within

An all too common occurrence among runners is when weeks or months of preparation for a "big" race end in a poor performance on race day. Too often this is the result of letting our fears and anxieties take control. Quite frequently, runners attempt to deal with these feelings by training hard practically up to the day of the race and not using their heads once the race starts.

Studies have shown that if a reasonably fit runner does not run for a week he'll lose only 5% of his overall fitness.However,this percentage increases dramatically if he goes into a second and third week of not training. So I ask, what can you do in terms of training in that final week to improve your performance? I say not much. What can you do in this same final week to ruin your race? A whole lot! I at one time had naively believed that not backing off before a big race was something that only novice runners did, I've come to find that this is also quite common among experienced runners who you think would know better.

You may be thinking,"OK I need to rest before a big race." Yes that's true, but, there's more to it than just easing up or resting, it's about having our mind in control of every aspect of our being.It's about putting our body into subjection. As Cerutty said: "Total subjection of the body by the mind is a necessity for the athlete who wants to reach his potential."

How well I recall days past as a coach of going on 6 hour van trips the day before a cross-country meet. Arriving tired and stiff,many of the runners had an almost frantic compulsion to get to the motel,change and go out for an easy half-hour run.Those who opted to take the head coach's suggestion of going to an area mall and walking around for awhile were looked upon as wimps.Thinking back on it,was anything really gained from that half-hour run? Outside of temporarily subduing an anxious mind,nothing was accomplished. It would have been better for them to relax and walk around with their teammates, getting the muscles stretched out while enjoying themselves. There would be plenty of time the next morning to focus on the race.I have found one thing about the fears and anxieties that may be a part of our racing life, and that is if you don't get control of them, they will always reappear.

Some other examples of fear and anxiety run amuck: how 'bout the pre-race warm-up? How often have you heard runners say, "I feel terrible." You've probably said it yourself at some time. Then,after starting the race, when you're a quarter mile or so into it, you're thinking something like,"Boy do I feel crappy." From this point on you become open for any sign that will reinforce these negative thoughts. The good news is that you can overcome the fears and anxieties connected with racing but it takes time and is an ongoing process. To accomplish this I strongly recommend having a list that you bring out a week before each race.What follows are some physical and psychological guides that comprise this list. By the way, I'm referring to races from 1,500 to 10,000 meters here. A 30k,marathon or longer distance requires a specific physical tapering schedule. Obviously, the "mental" aspects of this list are applicable to any distance.Ladies and Gentlemen,The List:

1. Tell yourself,I've done the work,I've put in months of hard training,now it's time to rest and allow my body to be totally prepared to race. As an aside,this may come as a surprise to some but our bodies are not machines that can be worked hard day in and day out. Rest is a necessity,it is one of the three vital components to race preparation along with training and nutrition.Neglect one of the three and it will negatively affect performance. A sample race week tapering schedule might look something like this:

Monday: a moderately hard workout,some type of fartlek comes to mind.

Tuesday: an easy jog.

Wednesday: an optional day off or light fartlek run,emphasis on light here.

Thursday: a short jog

Friday: an optional day off or easy jog in the morning.

Note: Distances,intensity,and duration of even your easy runs are lessened race week.

2. Expect to get antsy race week. You're not doing as much this week as you have in past weeks and months,so it's only natural that you are going to get restless. Expect it and deal with it,but don't do so by training "as usual."

3. It's a race. Keep things in proper perspective. For most,this won't be the Olympic trials,your legacy as a runner does not hinge on this race. You'll be running many,many more. It's better to be blase about a race than to arrive at the start in a panicked state. Remind yourself that most everyone in the race is feeling nervous and anxious,but,unlike you,they don't have these feelings under control.

4.At the start,Stay Calm! As the race begins remind yourself to run your race.Ninety percent of most road races are made up of runners who start out like "frightened hares"(rabbits) as Percy used to say.For most, that first mile is run way too fast,don't get suckered into going out with them.In the beginning you must control the adrenaline and excitement. Remember,your mind is controlling things,not your body. If you do find that you are suffering a little as a result of going out too fast too soon,drop your pace down,concentrate on staying relaxed,breathe deeply and tell yourself you'll recover. The well-conditioned athlete will recover and be able to resume his pace.

Let these four points be the start of your list. Add other things you may need to remember. Don't be like so many others who,race after race,year after year,make the same mistakes and wonder why they don't get the results that correspond to the training and effort put forth. Serious runners deserve better.

George Young on Speedwork

OK,here we go again,who out there remembers George Young? For those who don't recall this great runner I'll give you a little background. He competed in 4 Olympics from 1960 to 1972 where he participated in a total of 3 different events. In the 1968 Games he won a bronze medal in the 3,000 meter steeplechase and placed 16th in the marathon. George at age 34 became the oldest man,at that time,to run a sub 4 minute mile. Blunt and outspoken,I'll have more from him in the not too distant future. The following is for the runners I call seasoned,or experienced, ones who are seeking ways of doing speedwork without getting on a track. The advice given below is not,in my opinion,intended for a runner who isn't fit.It's for the runners who've been around for awhile and always seem to be just a little ways away from achieving what I call optimal fitness. George had this to say: "There's no better way to get in speedwork than by running a race. You talk of speedwork in terms of repeat quarter miles and all those other things,but you don't get the speedwork there that you gain in a race. You just never really reach the pain barrier,or whatever you call it,in any other way than running the race and hurting that way." Young really makes a good point when he speaks about the pain barrier in a practice as compared to a race setting.