Lots of reading...

Since I have been off of actual training since April, I have been vicariously training through running books. I read the well known, Pfitz, Daniels, the FIRST guys, Hal Higdon, Gallaway & Yasso. I read the not so well known but oh so mind stimulating Noakes* and Fitzgerals**. As I was reading, I found myself becoming a follower of each of the plans I was reading at the time. Everyone presents such compelling evidence about why their plan is the best, from case studies, to research studies. I had to remind myself that unfortunately the world of research is, well, biased for the most part. If you do a pubmed search you can find articles contradicting each other, and if you have a particular point to prove, you can find lots of studies to prove it...

Having said that, let's just summaries a few things I have learned:

1. Most training plans are similar - they all require long runs, faster runs, and really fast runs. Except that they use fancy names that they don't always agree on, like tempo vs lactate threshhold, or interval versus speed work.

2. They all agree on the benefits of strengthening exercises, though they disagree over whether stretching is necessary; some even go as far as saying that stretching before a proper warm-up is dangerous, as it may lead to muscle tears.

3. They all agree that form is important, though some emphasize it more than others.

4. They all mention cross training, though some value it more than others. Some state improved VO2max and general aerobic capacity via cross training, while others say that cross training does not help much with running, with perhaps one exception (biking).

5. They all agree that if you are injury prone, cross training is a good option.


6. Most agree that for marathon training intervals should be longer than when training for a 5K. Daniels recommends doing intervals that last in between 2-5 minutes; shorter intervals are OK but recovery between these intervals should be v short.

7. Some value high mileage, other value lower mileage plus cross training. However, they all agree that you need a lot of 20milers when running low mileage, and only 1-2 if running high mileage. Now I understand why FIRST has me do 5 20 milers while Pfitz only 2-3.

8. Running more than 20 miles does not have any proven physiological benefit (though it does have a mental one).


Some things I have learned and will incorporate in my marathon training.


1. Race with a purpose - goals could be trying a new nutrition strategy, running negative splits, etc.

2. Run with a purpose - each run should help you achieve something, so the pace needs to be controlled and within a particular zone, rather than "just running".

3. Bricks are awesome workouts - the short run at the end helps the brain gets used to running on fatigued muscles.

4. Doing intervals while cross training can act like a "second speed workout" sans the injury.

5. Doing the last few miles of a long slow run at marathon pace can boost confidence and physiological adaptation.

* and **I strongly, strongly recommend that you check out my two favorite running books: Lore of Running by Tim Noakes, and Brain Training for Runners by Matt Fitzgerals (he also has a blog - check him out at http://mattfitzgerald.org/ ).

Training for Baystate Marathon starts in 2 weeks, which is great, because I "ran" out of running books. Which is a good thing, since I much rather run then read about running.