The Long-Term Approach: A Winning Strategy
In my next two columns, I plan to discuss a couple of success stories that demonstrate what can happen when runners have a long-term strategy and plan to improve. This first column will describe their initial improvement last year after they started working with me. In the January issue I will discuss their continuing improvement in 2001.
Two Ambitious Runners
Gerard Lacoarciere and Terrel Hale signed up with me after running 4:23 and 4:59 respectively in the 1999 Marine Corps Marathon. For both, this was their first marathon. Each had been averaging 25-30 miles per week while training for the marathon. Gerard had participated in Paul Friedman's First Time Marathoners Program. His personal record for the10K was about 48 minutes. Terrel had trained on his own. He had not run a 10K race but my guess is that he could not have broken 50 minutes at that time. Neither of them had done regular speed work. The reason they decided to use a coach was that they really enjoyed the challenge of the marathon but did not know how to go about improving. Both wanted to run their next marathon under four hours and wanted to do it in the year 2000.
In discussing how to achieve their goals, I insisted that Gerard and Terrel train with a heart monitor. I also told them that they should not expect results overnight. Moreover, I did not want them running a marathon until they developed an adequate aerobic base and worked on improving their anaerobic threshold. We agreed that they would plan to run a fall marathon and would spend the spring of 2000 racing at shorter distances.
How They Trained
Initially, as with most runners, they had problems with the heart monitor, complaining that it made them run too slow. How could they get faster at that rate? However, they kept the faith and did the workouts that I prescribed. I had them start out in Phase I doing lots of easy miles at 60-70 percent effort with the goal of increasing their aerobic base mileage. The only speed work they did was aerobic intervals—running 15 seconds hard, then slowly jogging 45 seconds, and repeating this for two or three miles. The purpose behind this workout is to strengthen the ligaments and joints in preparation for hard speed work. I think this is very important, especially for runners who have never stressed themselves in speed sessions. Also, over time they became accustomed to using the heart monitor.
After six to eight weeks of Phase I, we began Phase II—anaerobic threshold (AT) running at 80-85 percent effort, probably the most important kind of training for distance runners. Newer runners in particular get a great boost from six to eight weeks of AT training. Both Terrel and Gerard greatly benefited from this AT work. At the 2000 Pike's Peek race, Terrel ran a net time for the 10K of 45:11 while Gerard ran 44:07, more than four minutes faster than his PR. Gerard also ran the Cherry Blossom10 Mile in 78 minutes compared with the 83 minutes it took him in 1999. Both were ecstatic about their times and were ready to tackle a fall marathon.
They spent the summer working on their base mileage and by the end of the summer both were probably averaging 45-50 miles a week with a few weeks of 50+ miles. Both were starting to see a transformation in their running: When doing training runs at the same effort level of 60-70 percent effort they were now a minute faster than in January. The focused training had resulted in a significant increase in their fitness level. To prepare for the marathon, I had them run many marathon pace miles and do some AT work in addition to the customary long runs.
The Results
Both had high expectations for a fast marathon. Gerard thought a 3:30 was reasonable and Terrel was hoping for a 3:45. As their coach, I thought each of them had that potential, although perhaps it was a stretch. Unfortunately, Gerard experienced a major dehydration problem in Marathon in the Parks and ran 3:55 with a miserable final 10 miles. Terrel faced some difficulties during the last six miles of the Marine Corps and finished in 3:57. In dealing with their disappointments, I had to point out how "greedy" they had become since the time they first came to me with the express goal of running a sub-4:00 marathon. They had achieved their initial goal but now they wanted more.
In my next column, I will describe the kind of training they did as they tried to move their running to the next level.
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.
