I’ve only run two ultras (Lean Horse 50K in 2007 and Lean Horse 50 mile in 2008) so I’m still learning, but the way I train is focusing on that long run. The LR is a little different when training for the ultra (at least for me). Focus on staying on your feet for hours at a time and moving forward. Not necessarily running, but a mix of walking and running. My pace during the 50 miler was probably around 12min/mile. The best training I did for that ultra was a 35 mile fast hike on the Mickleson trail which took 12hrs. My goal was to just keep moving and I mixed in some light jogging when I could, so instead of a run/walk method, I used a walk/run method. I have also heard from more experienced ultramarathoners that signing up for a standard marathon and walking the entire race is good training too. I haven’t done it, but I am considering it for this year.

The other focus of the LR is food and water intake. There are several articles in Ultra Running magazine (http://www.ultrarunning.com/) on nutrition that I always read. There are a lot of things to consider from glycogen, fat metabolism, sugar, sodium intake. I personally believe the best approach is to educate yourself on that sort of stuff and experiment on your long runs. During my training runs, I always bring more than I need (better safe than sorry). I also design routes that pass a point several times so I can put a cache of water or other supplies. If I run up on the Mick, then I run so far in one direction then turn around and get back to my car, refill, and go so far in the other direction.

The last thing I’ll probably mention is paying attention to the weather (no, it’s not because I’m a weather guy by trade). My two ultras (Lean Horse) were in August on a course with not a whole lot of shade. I know that the weather could be hot and sunny or cool. Train for the worse and hope for the best. I would always make it a point to run outside regardless of the thermometer reading taking the appropriate precautions of course. Most ultras are on trails, so don’t waste your time with training on the roads. Run on the trails or off the concrete or road on the grass/dirt.

In spirit of the Holiday, here is a quote from Dr. King:

“If you can’t fly, then run.

If you can’t run, then walk.

If you can’t walk, then crawl.

But whatever you do, keep moving.”

- Martin Luther King, Jr.

I am by no means an expert on the subject matter. I am going into my fifth year of marathon running and third year of ultramarathoning and had some time to experiment and find what works for me. I should say that it is sort of a hobby of mine to write a training schedule for myself each year, so I don’t follow and prescribed training program except for whatever my imagination comes up with. I do follow some basic rules of thumb when designing my training programs like increasing weekly mileage by no more than 10% and doing a long run every other weekend. As I have progressed I have tweaked those basic rule slightly, but that was the starting point a few years ago when I had zero experience. The following are just my perceptions on what is important for first timers and beginners in general.

One of the most important elements of marathon training is the long run (LR). I think you need a solid base of at least being able to comfortably complete 20-25 miles per week before trying to add a LR to your program. Once you have the base, you can start with a LR of 5 miles preferably on the weekend and increase your LR every other weekend to get to 18 or 20 miles approximately three weeks before your marathon to allow time for a taper. If you start with a LR of 5 and work to 20, it will take about 4 months. I like to increase the LR by 1-2 miles per week until you get to 10 miles then increase the LR by 2 every other week.

Long runs are important for several reasons. The first is they help your body adapt to the pounding and the increasing amount of time you spend on your feet. Second, it builds your confidence that you can go the distance. Finally for your LR’s you should follow a set routine so your body knows that you are about to run for a long time. Eat a pasta dinner the night before if that is your thing. Get a good night sleep. Eat a light breakfast before heading out the door. Bring water and food on your run and make it the same stuff you will be ingesting during the race. I have had a few bad experiences with trying something new on race day and having my stomach reject it. Never try anything knew on race day no matter how enticing. That includes having a huge meal with desserts at Applebee’s the night before. Something I have overlooked until this past year was sports drinks. I always try to drink some during a race to get the electrolytes, but I failed to recognize that not all sports drinks are created equal when it comes to my GI track. My recommendation is get a powder and bring your own in a bottle. Each race has a different brand. If the race you’re running happens to be serving your drink of choice at the aid stations, then it’s your lucky day. Finally, I am a fan of gels and go through about 4 per marathon. Gels may not be your thing, so experiment and find something that works.

I will make a side not here about carbo-loading the night before – I don’t do it. I carbo-load two nights before and get a full eight hours two night before the race. I think downing all that food the night before isn’t that effective because your stomach is still probably working to digest all that food when you wake up on race morning. As for the sleeping, I can’t get a good night sleep the night before because I’m anxious to get to the starting line, so I know that I’ll be lucky to muster 4hrs of restless sleep. I still eat pasta the night before but only a light serving with a salad and some water. Just enough to top off the glycogen stores. See what works for you and stick with it.

Final thought on race day – your goal should just be to finish (time is irrelevant). Start SLOW and take walking breaks. I always make it a point to slow down and walk through the aid stations so I can actually drink the full cup of water rather than dump half of it on myself.

That pretty much covers how I started training for my first few marathons. I have a bit more intricate training program now with speed work and more LR’s for focusing on ultramarathoning which are a little different than LR’s for regular marathons. The LR is the key though if you are starting out along with establishing a routine.

I’d like to hear some other thoughts and opinions on marathon training whether it is training for first-timers or someone looking for a PR this season.

Joe

http://www.usatf.org/news/view.aspx?DUID=USATF_2008_12_22_10_22_16

The USAFT recent amended its rule banning portable electronics during USATF sponsored events to leave it up to the race director (RD) as to whether or not banning is necessary for safety reasons or not. That amendment is understandable; however, they have taken it further to allow portable DVD players during races as well. I have never seen that before during any race. How could you watch a movie and run at the same time. Don’t these people worry about turning an ankle or running into a tree or off a cliff?

Anyway, I used to never where headphones while running. I am pretty slow when it comes to using new technology. I just started using GPS technology this past spring. I have run several races where headphones were banned and it was no big deal. Now, the very idea of not wearing headphones is unbearable to new runners. I have become rather hooked on my IPod when I run over the last few years; I’m not going to lie. I have noticed one common theme when I run with music and that is on my best runs, I don’t even notice the IPod even on playing music. You could call it being “in the zone”. When I don’t wear headphones, I have my best runs/races when I get one particular song stuck in my head on repeat. I do believe there is something to running without assistance from your IPod. Try it on your next run. Listen to your favorite song before you go out and “sing” it to yourself. Try to get in that zone where you are totally focused on one foot in front of the other.

I remember when I was in high school; my mom would seldom turn on the radio in the car when we would drive around town. I imagine it was her way of making us talk to each other and bond if you will. The radio was a device that took away from valuable family time. You can think of IPods the same way in that they are taking away from valuable YOU time when you could be tuning into your body, clearing your mind or organizing your thoughts. Like I said before, the best runs are when you are solely focused on running and nothing else.

- Joe

I couldn’t agree more with you Joe. I seldom run more than 10 consecutive days. I run when I feel like it, and don’t when I feel tired. I think age and wisdom have (finally) come into play for me. When I was younger, I ran myself into the ground a couple of times and ended up taking 3-4 months off with an injury. I still get injured occasionally, but usually only need a week or two to heal up. I think overtraining is typically more a male problem. As Jeff Galloway once told me, men have two things working against them, testosterone and male pride. Not that women are totally exempt either. The cross training is a great way to keep your fitness level up without running. Core strength is especially important for distance runners. I took up yoga about 14 months ago and believe the flexibility and strength have helped. The other problem I see is people who are following a program written by some running guru or other. While these are great guidelines, that is all they really are. Each individual runner has different training needs and should learn to listen to the cues their body is sending them. Of course there is always the “School of Hard Knocks”! You will learn eventually, one way or another.

-Gary

Now that the New Year is upon us, I’m sure everyone is starting in on their resolutions with vigor. This is the perfect time to talk about rest which is arguably the most important element of any training program. Your muscles and body as a whole need some time off, but how much is too much? What about that nagging fear if you stop your routine of working out every day, it will be more difficult to get back into it. I’m not going to lie and say it’s easy to get up and go out the door after a day or two off, but that is a part of training. You need to be able to take some time off and then get right back into it. You must make it a priority to schedule your days off just like you schedule your long runs or speed workouts or even your daily runs.

Here is what you must think about when it comes to training time versus time off. Say you run 6-7 times a week for a month and start to feel a little sluggish or maybe even burnt out. That is usually the first sign your body tries to give you that it needs rest. Now say you ignore that because your ego is high and you think by running through the doldrums you’ll come out a stronger runner later. Soon reality sets it that you are injured with shin splits, tendonitis, or even the flu which can take you out of training altogether for weeks at a time. And all you needed to do was take a few days off here and there. Instead of having about 7 days off per month, you now have to lose a full month of training in some case to heal properly and there goes your training program.

How much time is too much? There are many theories out there, but I believe it comes down to actively listening to your body. I like to take at least 1 day off per week and at least one 3-day break per month with a 3-day break following a marathon or ultramarathon. That is what works for me. I think that is why we have training programs, so we can experiment a little to find that perfect balance.

We have posted blogs on cross training before and those activities are great during your off days, but keep in mind that the off days are to give your legs a break (so to speak). You may want to reconsider that bike ride if your legs are starting to feel fatigued. You gotta be smart with your cross training.

We bring up the topic of marathon training for the next blog to get some ideas on how to effectively train and set goals for a springtime marathon since that is an increasing popular goal each year for a number of people. I think the topic of taking time off is the perfect precursor to taking about marathon training.

- Joe