Thursday, November 16, 2006

Race-Specific Training – Devising Training Routes

In my last marathon build I laid the groundwork for some training routes. To build off of that I am now going to adjust them to be more race specific.

In recalling my PR year at Boston many of my low-mileage double runs were done on a hilly course. Even though, it was only a 4-6 mile run the grade was never flat. Our townhouse was on a hill and the loop of the compound circled from top to bottom. These repeats were done early in the morning without eating and maybe with a water bottle.

What do I need?

Running at a constant pace over an extended distance

Practicing drinking from a cup during a long run

Considerations:

Nature of the terrain?

Affect of traffic?

How can the route be measured?

Is there any protection from the wind?

How can I arrange to take drinks during my run?

Seek out stretches of preferably flat relatively traffic free running. Use riverside towpaths, disused airfields and roads, dirt roads through forests.

Repetitions other than the track. Repeated laps can induce injury. Measure out beforehand by bike or car, can also check with Garmin and USATF site. Choose a sheltered area which might allow you to run in both directions while keeping your times/efforts constant.

Taking drinks on the run (drink once every half hour during a 2 1/2 hour run) rely on a coach\friend on a bike or in a car. Use a loop course that brings you past a station setup beforehand.

*loosely drawn from Richard Nerkurs book on running. I am thinking hills, hills, hills. My last program I backed off on them thinking the hills led to injury. Now, I am leaning toward my overall strength was on the lower side and the feet, ankles , shin s had a harder time tolerating them.

Yesterday was rest to recover from three straight days of running. This is my third week of recovery so I am being cautious. I did the Abs of Steel part one to see how my core strength is coming along. The video is a good measure based on feel and something I did on a regular basis when I ran my PR. Later was a two mile hike on a local trail with the boys. With the rain the little guy was squirming to get down and hike the length of it despite the rocks, roots, mud puddles and other hazards.

Rain was coming down hard this morning on my way over to the Battle Road Trail. I quickly shagged the hat and gloves after the first mile when it finally let up as the temperature was nearing 60 degrees. Lots of mud and puddles out there. I timed what I believe to be the largest hill at 200 seconds. I need to check the mileage on the trail as I am probably short changing myself.

My right glute could be felt yesterday, but after today’s workout its fine. Tomorrow will probably pull in 5-6 miles and the long run on Saturday. Slight change over the weekend to get more recovery for the race on Thursday.

Battle Road Trail, 11M, 1:11:26, 6:29 pace 150HR?am, rain, felt ok, heavy towards end, yoga

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