Sunday, February 24, 2013

The Importance of Aerobic Support Training(Hudson)

The purpose of this past week in training was to develop and strengthen my aerobic system as best as I could.  I put a large emphasis on progression runs this week.  The work I did this week as Brad Hudson calls it, is "Aerobic Support" training.  It almost looks as if I am training for a marathon, especially when you look at the way I ran my 20 mile long run this past Saturday.  But these progression runs are simply "support" for half marathon training.  "Aerobic Support" can vary based on the event one is training for.  For a high level half marathoner, doing a progressive 20 mile run close to marathon pace or slightly faster is going to give that runner a stronger system to use to its fullest.  For a 10K runner, doing some half marathon pace workouts or even LT work will be support training for them.  This is also why I like to work down in distance at times when planning racing schedules.  Although I believe one can adapt one's training accordingly for different racing schedules, I find it nice during the spring season to go from 13.1 down to 10 and then down to 10k/5k if it can work out that way, because the primary race pace workouts used for the previous race becomes redefined as the aerobic support training for the next.  So for example, my specific 10 mile-13.1 mile race pace track interval workouts serve as a support system as I translate down to the 5k/10k in April/May.

I believe, that when I go back to the marathon, I will focus A LOT on aerobic support.  Elites like Ryan Hall who "run" the distance of 26 miles in training really strengthens the system to its maximum.  There are also the Japanese who do over-distance long runs of 30 miles or more.  I think running the distance or even slightly farther is ideal for a top marathoner.  Obviously this is something that can risk injury, however.  But I think avoiding injury is all about progressing slowly and consistently, rather than getting impatient and forcing anything.  Patience is a virtue when it comes to avoiding injuries.  I have met too many runners who have not allowed the system to naturally progress.  This is why the college system gets so many athletes injured, because kids are jumping from 50 miles to 80 miles a week.  OR they are jumping too high in intensity, or a combination of both.  Usually it is a combination of intensity + mileage=injury.  It is why I used to get injured in college.

This coming week I will go more into the primary intervals again, and build off from the 6 x 2K workout I did a few weeks ago.  I believe it is important to balance both aerobic support and track intervals delicately.  I think too many runners get caught up in trying to do everything at once and not focus on accomplishing one thing before moving on to the next.  This is also how one can become over-trained/injured.  The reason is that aerobic support training allows one to step up the demand of their interval sessions.  So alternating from week to week, as I am experiencing now, is allowing me to adapt to completing more demanding interval workouts.

The progression run I did on Sunday was probably one of the best I have ever done.  I did it out on the "Duel Ferries" course and progressed in pace very steadily, and by the end I was flying.  My first 10 miles was a casual 64:00, but I very quickly dropped the pace to 56:00 for the second loop, finishing in 27 minutes for the last 5 miles.

Training Week 2/18-2/24:

Monday: 10 mile Progression Run: 61:30.  5 mile splits: 33:00, 28:30

Tuesday: 13 miles easy + strength training

Wednesday: PM: 12 mile run w/ 2x400m fartleks: 75, 73, 
then 4x1200m fartleks: 3:50, 3:42, 3:40, 3:40

Thursday: PM: 8 miles easy

Friday: AM: 9 miles easy

Saturday: 20 Mile Progression Run: 2:00:00.  5 Mile splits: 34:30, 29:30, 28:45, 27:15

Sunday: AM: 10 miles easy/
PM: 45 min pool running

TOTAL: 82 Miles

Sunday, February 17, 2013

2/11-2/17: 92 Miles/Week

Training 2/11-2/17

I took a break from track workouts this week because the next 2 weeks I have very hard workouts lined up. I kept the mileage at 92(also my average for the past 7 weeks), got in a few fartlek runs, and got in another solid 20 mile long run.  I did "the loop" which started from The MD/DC Line, down the rock creek park trails into the District, through Georgetown, up the Capital Crescent Trail to the Georgetown Branch Trail back to Beach Drive.  It is quite a good mix of long and short hills and is a great endurance run.

Monday: PM: 7.5 miles

Tuesday: AM: 45 min pool run/
PM: 12 miles

Wednesday: AM: 7.5 miles w/ fartleks/
PM: 8 miles w/ fartleks

Thursday: AM: 8 miles/
PM: 9 miles

Friday: PM: 7 miles

Saturday: AM: 13 Miles

Sunday: AM: 20 Miles 2:08:00

TOTAL: 92 Miles

Sunday, February 10, 2013

2/4-2/10: 88 Miles/Week

I lowered the mileage a little this week and it payed off.  I also got in a pool run.  I feel ready to go into the next few weeks of quality training.  The track-workout was solid, and it boosted my confidence of where my fitness is.  I am exactly where I need to be right now.  My workouts and long runs are getting faster each week.  My long run this weekend was probably one of the best feeling long runs I've ever had.  I started off quite slow-7:30 for the first few miles, but picked up the pace slightly each mile, gradually working down to 6:00's and by the end was running 5:20 miles.  It's a great feeling when you run a long run like that.  The body responds well to it.  The 2K repeats got into "familiar territory" of threshold work.  My interval workouts are improving the most rapidly now that I have gotten to more specific race pace workouts.  I am really happy that I did not race on the track in January.  I have not raced since November, and my body and mind needed that break-and it enables me to get in really great training!            

Monday: PM: 10 miles easy + strength training

Tuesday: AM: 10 miles easy

Wednesday: AM: Pool Running 45:00/
PM: Track Workout: 3.5 mile warm-up, 6 X 2K w/ 1 lap jog recoveries(3-4 min rests total),
2K splits: 6:23, 6:18, 6:17, 6:15, 6:16, 6:20, 1.5 mile cool-down

Thursday: AM: 12 miles easy

Friday: AM: 4 miles easy/PM: 6 miles easy

Saturday: AM: 20 miles(2:07:00) Progression Run: 1st 10 miles: 70:00, 2nd 10 miles: 57:00

Sunday: AM: 13 miles easy + strength training

TOTAL: 88 Miles

Sunday, February 3, 2013

1/28-2/3: 98 Miles/Week

98 miles this week.  Skipped the pool but will get that going again next week.  Had a nice long run.  I really enjoy long runs more as they get closer to 20 miles.  The track workout went well too, and workouts will progress in distance/volume/quality as the weeks go by.  I am ready for a hard training month of February.

Monday: PM: 10 miles moderate 64:00, + strength training

Tuesday: AM: 12.5 miles easy

Wednesday: AM: Track: 3 mile warm-up, drills, strides,
5 x 1600m: 5:08, 5:01, 4:58, 5:00, 5:02, 3 mile cool-down
PM: 7.5 miles

Thursday: AM: 8 miles easy

Friday: AM: 4.5 miles easy
PM: 8 miles easy

Saturday: AM: Long Run 19 miles 2:03:00

Sunday: AM: 12.5 miles easy
PM: 4 miles easy

TOTAL: 98 Miles