Running with Moe

About this time of year long distance runners are training for a marathon.  Marathon season is from late November to the end of February, with a few late runs in early March.  The typical time to get ready for a race of 26.2 miles is around 12 weeks.  This varies with the experience and amount of training a runner has done prior to registering for a marathon.  There are more than enough marathon races to enter and the choice comes down to a large established marathon, or a smaller, less populated entry field.  In Texas, most runners think of Dallas, San Antonio, Houston, and Austin as being large marathons that will have good support.  

There are quite a number of training programs to get a runner ready to run that 26.2 mile distance. They all have had success and it basically comes down to what the individual runner feels is best for him or her. One program is the over distance program where the runner will eventually run from 28 to 30 miles for a training run.  The logic behind this is that if you can run 30 miles, then the confidence and training will be easy for running only 26.2 miles.  This over distance program is used quite a bit for beginning runners wanting to run a 5K, or 10K, race where you run four miles for a 5K, and eight miles for a 10K, but the program has a few problems when the miles range upwards from 25 miles.  Two main problems with this program. One is that recovery time after a 30-mile run has a minimum of two to three weeks before you can do another long run.  The second problem comes down to the wear and tear on the muscles of the body and results in an injury.  

A second program has long runs of between 18 and 22 miles on weekends with a middle-distance run of 10 – 12 miles during the week.  The total miles for the entire week ranges from 60 miles to 85 miles.  The thought behind this is that if a runner can run 22 miles and have a good base, then the extra four miles, and the excitement of the race itself, will make those last miles of the marathon possible.  

A third program is relatively recent with speed training more important than long distance miles. At the New York Marathon a couple of weeks ago, one of the lead runners was a 1500-meter World Champion runner and only did a few longer distance training runs.  The research, and theory behind this method is that if you train at a pace much faster than a marathon pace, the slower pace will be easy. Running close to 4:20 pace for a 10K makes a 5:10, or 5:30, minutes per mile pace feel like an easy jog.  The advantage of this program is that recovery time is shorter and injury rate is reduced.  The disadvantage seems to be will the muscles be able to sustain a slower pace for a longer time period.  The difference of running fast for 30 minutes, versus running slower for over two hours, is the question runners have for the speed training program. 

The one point to make for the speed training was that I trained several runners over the years with the point that they will run a 3:30 – 3:40 time in the marathon.  In fact, the first miles were closer to a 9:00 minute pace.  While it was a slow start most of them finished close to their set time.   After having run a pace around 6:30 minutes per mile for a 10K, the 8:00 minute pace for a 3:30 time I set for my partners, seemed very easy and slow.  

Then you can have a combination of the following methods and try to cover more options for completing the marathon.  A possible program might have an 18-mile run for the long run and a fast 10K race for the speed run.  Another method has the 18 – 20 mile long run at an easy pace, but two or three runs of 10 or 12 miles during the week at a slightly faster pace.  

The key to all of the runs is to include a rest day after a hard workout.  The last week, some experts recommend two weeks, before the marathon is very low mileage.   This is followed by four days of no running before the race.  This lets your body recover from the long training periods and you will be rested and fresh the morning of the marathon.

If this is your first marathon there is only one goal.  Finish. Do not concern yourself with running fast, or trying for a set time.  Once you have run one marathon, then you can understand what it takes to run 26.2 miles.  Now you can adjust your training and set a goal of running a better time.

My first marathon was in Houston and I set a time to try and run under four hours. I made it in 3:45 and could barely walk, or step up on a curb, after the run.  My support team leaned me against a pole and put on my sweat clothes as I couldn’t bend my legs.  The second marathon was easier after a few adjustments in training and a better understanding about pace.  Running 26.2 miles is a long distance and the first few miles were much slower to conserve energy for the later miles.  The saying that the halfway point in a marathon is at the 20-mile mark.  This is a more true statement than you might think. Eventually my training consisted of a 20-mile run on three weekends, with a fast 10K race on Saturdays.  I eventually got down to just under a 3:04 time to qualify for the 3:10 time needed for the Boston Marathon.

Upcoming Race

If any runner is looking for a good workout run for some leg strength the Thankful Turkey 5K is next Saturday, November 17th at the First Baptist Church on McCarty Lane starting a t 9:00 a.m.  The course is an out and back run with a challenging hill leading to the finish. The best part of the run is that instead of awards for place finishers the trophies are turkeys, hams and pies for Thanksgiving dinners.  First place winner get a turkey (or ham if they choose), second place is a ham, and third place is a home baked pie.  Entry fee is $30 until the day of the race. Online registration is: http://signmeup.com/127659.  For information contact Linda Alexander at: [email protected]  (512-618-2395).  A kids run is also scheduled for children and there is no entry fee for this run.  

Upcoming Race

If any runner is looking for a good workout run for some leg strength the Thankful Turkey 5K is next Saturday, November 17th at the First Baptist Church on McCarty Lane starting a t 9:00 a.m.  The course is an out and back run with a challenging hill leading to the finish. The best part of the run is that instead of awards for place finishers the trophies are turkeys, hams and pies for Thanksgiving dinners.  First place winner get a turkey (or ham if they choose), second place is a ham, and third place is a home baked pie.  Entry fee is $30 until the day of the race. Online registration is: http://signmeup.com/127659. For information contact Linda Alexander at: [email protected]  (512-618-2395).  A kids run is also scheduled for children and there is no entry fee for this run.  

 

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