These pics are from a book called Safe Baby Handling Tips by David and Kelly Sopp:
Click on Full Story for more hilariousness!
Friday, November 6, 2009
I'm Peaking, Not Tapering
ORN [Obligatory Runing Note]: Cruise Intervals scheduled for later today. 2 mile warm up and cool down. 2 x 4.5 miles @ 1/2 Marathon Pace (8:17) pace w/ 0.50 mile recovery run in between.
Swimmers taper for an important meet; runners peak. We're different. Or should be. At least that's what I think.
If you read my blog (and why wouldn't you?) you know I ran a PR for 5K and 10K (and fully expect this trend to continue next weekend with my Half Marathon) at the end of some of my biggest training weeks, and I did it without tapering-i.e., a huge reduction in training--for it. I maintained a normal training week (speed, hills, mixed intervals) but instead of going long on Saturday, I ran a race-and ran well. I didn't get too worked up about it being a "race" either, because to me it was just another Saturday.
Ditto with my upcoming marathon. I decided that since I'm so terrible at this tapering garbage, I'm not even going to bother with it. Instead of an absurd, three-week reduction in mileage (and the staleness and indecision that goes with it), I'll just run what I normally would have and one of my best marathons ever. Maybe even BQ.
In fact, I've decided to never even use the word 'tapering' again. When I hear that word, I hear relax. To me, tapering means to reduce training and that everything is done. The proverbial hay is in the barn. Which isn't true at all.
No, I much prefer to peak for my marathon. I want to go into my race on December 12th on the upswing. I want to think, 'I'm on the rise. I'm going to run my best marathon ever'.
Just so we're clear- I'm not suggesting I'll maintain my new ridiculously high training volume of 75-90 miles per week in the final three weeks. But what I am suggesting is that too many marathoners taper way too much-they reduce their training too radically-and rather than bring their body to a peak, they fall into a mental and physical rut which they can't climb out of on marathon day.
I don't want to get into a wonderful training rhythm and all of a sudden switch it off before my most important race for no reason at all other than I've heard it's a good idea to taper. I don't want to get so stale so that when race day comes, I can't switch it back on again.
Instead, here's what I'm gonna do: In the final 10-12 days, I'll reduce my overall mileage somewhat, do some workouts faster than marathon pace, run several short workouts at 5-K or 10-K pace which are designed to bring me to a physical peak, and most importantly, I'll switch my mindset from a training mode to 'now is when I am ready to race'.
That's my plan. And it's an astonishingly simple plan:
Reduce the long run miles and easy day volume. Instead of going 20, two weekends out from Charlotte, I'll run 13-15miles. The next weekend I'll run 9-12 miles with five or six of those miles at marathon goal pace. This last "long run" is a very important final workout because it will keep me in my training routine of a weekend long one and it will also remind my body and mind that I'm a MARATHONER who is just about ready to roll for 26.2 miles.
Swimmers taper for an important meet; runners peak. We're different. Or should be. At least that's what I think.
If you read my blog (and why wouldn't you?) you know I ran a PR for 5K and 10K (and fully expect this trend to continue next weekend with my Half Marathon) at the end of some of my biggest training weeks, and I did it without tapering-i.e., a huge reduction in training--for it. I maintained a normal training week (speed, hills, mixed intervals) but instead of going long on Saturday, I ran a race-and ran well. I didn't get too worked up about it being a "race" either, because to me it was just another Saturday.
Ditto with my upcoming marathon. I decided that since I'm so terrible at this tapering garbage, I'm not even going to bother with it. Instead of an absurd, three-week reduction in mileage (and the staleness and indecision that goes with it), I'll just run what I normally would have and one of my best marathons ever. Maybe even BQ.
In fact, I've decided to never even use the word 'tapering' again. When I hear that word, I hear relax. To me, tapering means to reduce training and that everything is done. The proverbial hay is in the barn. Which isn't true at all.
No, I much prefer to peak for my marathon. I want to go into my race on December 12th on the upswing. I want to think, 'I'm on the rise. I'm going to run my best marathon ever'.
Just so we're clear- I'm not suggesting I'll maintain my new ridiculously high training volume of 75-90 miles per week in the final three weeks. But what I am suggesting is that too many marathoners taper way too much-they reduce their training too radically-and rather than bring their body to a peak, they fall into a mental and physical rut which they can't climb out of on marathon day.
I don't want to get into a wonderful training rhythm and all of a sudden switch it off before my most important race for no reason at all other than I've heard it's a good idea to taper. I don't want to get so stale so that when race day comes, I can't switch it back on again.
Instead, here's what I'm gonna do: In the final 10-12 days, I'll reduce my overall mileage somewhat, do some workouts faster than marathon pace, run several short workouts at 5-K or 10-K pace which are designed to bring me to a physical peak, and most importantly, I'll switch my mindset from a training mode to 'now is when I am ready to race'.
That's my plan. And it's an astonishingly simple plan:
Reduce the long run miles and easy day volume. Instead of going 20, two weekends out from Charlotte, I'll run 13-15miles. The next weekend I'll run 9-12 miles with five or six of those miles at marathon goal pace. This last "long run" is a very important final workout because it will keep me in my training routine of a weekend long one and it will also remind my body and mind that I'm a MARATHONER who is just about ready to roll for 26.2 miles.
Monday, November 2, 2009
Week 18: Training Update
ORN [Obligatory Running Note]: Sunday's workout called for 9 miles at Marathon Pace (8:48) with a 2 mile warm up and recovey. I ran an inspired 8:38 pace run (Holy Hell!! I was on F-I-R-E!!). I also nearly ran down my client who lives at Lake Junaluska, but that's another story...!
This week was a virtual grab bag of highs and lows.
But first, the numbers:
Total weekly mileage: 62 miles
Average Intensity Factor: .901
Total Hours: 12:05
Long run: 13 miles
Miles run on trail/ dirt: Approx. 6
Average weight: who knows
% body fat: hopefully still 16%
Average hrs. of sleep: 7.5
Number of Humans Run Down: 1
Here's a recap:
The good: I have found my "perfect" training and racing shoe (for now) all in one. Ladies and gents, let me introduce the Saucony Grid Type A3. BEST. SHOE. EVER. It's awesome. One of the best flats I've ever worn, with some nice features - namely pull loops on the tongue and heel and a smooth (suede-like) insole. The cut is great for me (it's on a VERY curved last. Nice roomy toebox. Overall, a fantastic flat. I'm sure it's not for everyone (it's a very minimal shoe). But for me, this may be the nicest shoe I've ever worn. I couldn't be happier.
And did you notice? It says, "Kiss This!" on the bottom of the heel! Awesome!(Makes me want to run in soft packed dirt just so I can leave little "Kiss This!" messages all over the place).
The Bad: In my over-excitement to wear them, my IQ fell faster than the landslide on I-40. I ran a few too many miles in them and ended up nursing some sore baby cows (and by baby cows I mean calf muscles- get your mind out of the gutter!). I had to take Thursday off to rest the baby cows, so I did Thursday's Intervals on Friday, Saturday became a recovery day, and Sunday was my long day instead of a rest day. So now I don't know what day it is or whether I am coming or going! I'm sitting here at my desk on Monday wondering why I didn't run today...Oh, yeah. Monday's my new day off.
The Good: I really worked on perfecting my posture this week, with great results. Felt more efficient, etc. I especially noticed that I have problems with the glutes not firing if my posture is bad.
The Bad: All the tinkering with my form has left me with niggling aches and pains that has undermined my confidence.
This week was a virtual grab bag of highs and lows.
But first, the numbers:
Total weekly mileage: 62 miles
Average Intensity Factor: .901
Total Hours: 12:05
Long run: 13 miles
Miles run on trail/ dirt: Approx. 6
Average weight: who knows
% body fat: hopefully still 16%
Average hrs. of sleep: 7.5
Number of Humans Run Down: 1
Here's a recap:
The good: I have found my "perfect" training and racing shoe (for now) all in one. Ladies and gents, let me introduce the Saucony Grid Type A3. BEST. SHOE. EVER. It's awesome. One of the best flats I've ever worn, with some nice features - namely pull loops on the tongue and heel and a smooth (suede-like) insole. The cut is great for me (it's on a VERY curved last. Nice roomy toebox. Overall, a fantastic flat. I'm sure it's not for everyone (it's a very minimal shoe). But for me, this may be the nicest shoe I've ever worn. I couldn't be happier.
And did you notice? It says, "Kiss This!" on the bottom of the heel! Awesome!(Makes me want to run in soft packed dirt just so I can leave little "Kiss This!" messages all over the place).
The Bad: In my over-excitement to wear them, my IQ fell faster than the landslide on I-40. I ran a few too many miles in them and ended up nursing some sore baby cows (and by baby cows I mean calf muscles- get your mind out of the gutter!). I had to take Thursday off to rest the baby cows, so I did Thursday's Intervals on Friday, Saturday became a recovery day, and Sunday was my long day instead of a rest day. So now I don't know what day it is or whether I am coming or going! I'm sitting here at my desk on Monday wondering why I didn't run today...Oh, yeah. Monday's my new day off.
The Good: I really worked on perfecting my posture this week, with great results. Felt more efficient, etc. I especially noticed that I have problems with the glutes not firing if my posture is bad.
The Bad: All the tinkering with my form has left me with niggling aches and pains that has undermined my confidence.
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