Getting Faster Over Time
In my column in the November 2001 Rundown, I wrote about two successful runners, each of whom came to me after a first marathon in the fall of 1999. By applying a long-term approach to their training, they were able to drop four to five minutes from their 10K times (running in the mid 40's) and to achieve sub-four hour marathons in 2000. I described how I started them out doing aerobic base work and then introduced them to anaerobic threshold (AT) training. Both were quite pleased with the results, and their successes drove them to want perform even better in 2001.
This column will discuss how their training resulted in significant PRs at 10K and 10-mile race distances. Gerard Lacourciere ran Cherry Blossom in 75 minutes, 3 minutes faster than in 2000 and dropped nearly two minutes from his 10K PR, running Pike's Peek in 42:22. Terrel Hale ran the Georgetown 10K in 41:26, more than a three-and-a-half minute improvement over his 2000 PR of 45:11 at Pike's Pike and almost 30 seconds faster than his 41:54 at the 2001 Pike's Peek. Not too shabby for two runners whose 10K race times had been in the 48-50 minute range in 1999.
Both Gerard and Terrel entered 2001 eager to build on their successes from 2000. The issue facing me as a coach was what to do for an encore that would be effective for them. The reason for their initial success was they used their heart monitors to keep their easy days and long runs at 60-70% effort. This prevented them from over-training and getting stale and/or injured.
Generally speaking, I believe in building upon success. Gerard and Terrel already had a tremendous aerobic base from their 2000 marathon training. I made sure that they recovered from their marathon by having them take an entire week off after the marathon and then having them slowly build their mileage over the next few weeks. All training was at 60-70% effort with no racing or speed work for a month. Once recovered, they were ready to start training at a higher level.
I put them back into Phase I aerobic base training during the winter. Because of the consistency they had developed in 2000, their 2001 work was at a much higher level. When they were ready to start Phase II AT training, I dropped their mileage and gave them harder AT workouts now that their bodies were ready to work at that level. If I had prescribed those workouts in 2000, there was the likelihood that they might have gotten injured or discouraged. Too much speed work for a beginning runner, in my view, is a recipe for disaster.
After a period of Phase II training, I put them into Phase III, which meant shorter, more intense workouts, running 400-meter repeats, 1200-meter repeats, and/or hill repetitions with even more reduced weekly mileage. These workouts were designed to work on leg turnover and running economy. Phase III workouts are intended to help a runner to race 10Ks. Both of them worked very hard in the spring and they were rewarded with their PRs in Cherry Blossom and Pike's Peek.
Unfortunately, both were to discover this fall that the marathon is a cruel and fickle event. Both trained very hard, with a goal of breaking 3:30. Each of them did most of the required mileage and were comfortable when training at their projected sub-8:00 minute marathon pace. Their race times indicated that a sub 3:30 was a definite possibility. Furthermore, their training pace at 60-70% also indicated that they should be able to run a sub 3:30.
Both of them struggled at the end and, while finishing, did not meet their goals. How many of us veteran runners have had similar experiences? Factors such as weather and work and family responsibilities prevented them from training for the marathon as consistently as they had in 2000. Nonetheless, I believe both had a successful fall season. Gerard ran an Annapolis PR even though it was not an all-out effort and Terrel ran his 41:26 at Georgetown.
As they enter 2002, Gerard and Terrel are still pursuing their goals of running a sub-3:30 marathon. If they continue to train consistently, with moderation, using their heart monitors and following the same approach as the past two years, they stand a good chance of success. Along this journey, they will probably find that they will continue to run fast 10Ks and 10-milers and perhaps even a few more PRs as they work toward their marathon goals.
Coach West is a licensed coach, affiliated with MCRRC, and available to coach motivated adult runners. A portion of his coaching fees for MCRRC members is returned to MCRRC. For further information about personal coaching opportunities, contact Coach West at kirtwest@comcast.net.
