Dave K.'s Training Secrets

This title is a misnomer -- actually I have no training secrets; just some methods to my madness.  However, I do know a couple of folks who don't share their training methods.  Seems strange to me.  Olympic runners train together, and even share their water bottles with competitors during marathons, so why should running hobbyists keep secrets?

I'm sure glad us NY Flyers generally seem happy to share our training methods, water bottles, and most important, even our dance moves.

One way I learn about how other Flyers train is to raptly read the personal Blogs of various Flyers (see sidebar), especially The Running Laminator who blogs in fascinating detail about his training, travails, and triumphs -- including race-day details.   I've also benefited from the very helpful training tips found in the Flyers Newsletter, courtesy of NY Flyer Coaches Toby and Joe.

In that same spirit of sharing, I'm blogging here about some of my training methods.  Caveatting that it's buyer beware on heeding my approaches to training!

Also, I'd be glad to share the Flyers' secret handshake with new members.  And I'll mention that I think there should be a Flyers team song for all to share, but maybe that's for future blogging?

I hope any Flyers reading this posting will blog back details about your own training methods. Flyer D.J.V.H. told me that Coach Toby's speedwork made a huge difference for him.  Flyer Debbie M. credits her improved nutrition and protein shakes (but what's the secret recipe, Deb?:) 

Anyway..... here's some info on my training regimen, with emphasis on my marathon training.

How often: I generally run just four days/week.  Five days is really challenging to fit into my schedule, plus I feel I need the recovery days.  Kind of like those Flyers who limit binge drinking to 4 days/week to include recovery days?  However, the down-side to 4 days is that nearly half of my weekly mileage often comes from my long-run, which is not ideal.   I'll squeeze in 5 days per week sometimes during the height of my marathon training to help get my mileage up.

Miles Per Week: During the ~16 weeks of marathon training, I usually run about 40 to 45 miles per week during the middle 10 weeks, and  I get a bit above 50 for two or three weeks.

Super-Duper Long Run: I like running one extra-long run during the training period.  I think running the Yonkers Marathon (not racing it) 6 weeks prior to the 2009 NYC Marathon helped my performance (I PR'd). This year, seven weeks before my upcoming spring marathon, I ran a 27-miler in Central Park complete with Harlem Hill repeats during a brief sleet storm, and dubbed it "Dave's Inaugural No Frills Ultra Marathon" (recruits sought to join next time).  A conscientious Parks worker even trashed the unopened bottle of Hershey's chocolate milk I'd stashed for myself at Engineer's Gate, and yes, I fished it out of the trash and drank it!

Taper: I enjoy a 2-week taper pre-marathon.  I'd stretch it to 3 weeks if hurting or feeling especially exhausted, but otherwise I believe 2 weeks is sufficient.  During the taper I cut distance, not speed, per the conventional wisdom.

Typical Week: Each week during training I generally include:

• Speedwork. One day of speedwork -- tempo run or intervals/repeats both at varying distances, or hill repeat sessions. To prep for a hilly marathon, I also like to run hill repeats toward the end of my long-run.
• Long-run. I run 20-milers or longer for 7 or 8 nearly consecutive weeks pre-marathon.  Is that too many?  Seems to work for me -- I believe that as long as long-run recovery doesn't interfere with each coming week's training, then it's okay.
• Marathon pace run. I think that to achieve a marathon goal pace it's important to train sometimes at marathon pace. So, I like for one of my weekly runs to be at marathon goal pace, plus a portion of my long-run.

• Recovery-day run. One of my runs I usually try to go at about 45 secs to a minute slower than marathon goal pace.
• Strides.  If I'm not doing hill repeats during my long-run I like to include a set of strides toward the end of my LTR. That means for me pretty much sprinting for about 100 yards then slowing for the same distance, 5 to 10 times in succession.
• Strengthening runs/exercises. On a recovery run day, I like to try to do some strengthening exercises at the end of my run. Just for like 5 minutes or so.  Bounding, high knees, high heels, and the ever-embarrassing high-skipping and long-skipping.

Racing: Racing causes me to adapt my schedule. For example, if I race all out on a Sunday, then I count that as my speedwork (i.e., tempo run) for the coming week.

Cross-training: I try to catch a yoga class twice per week. I also do some abs work most mornings, and lift weights (upper body only, and only for about 20 minutes) maybe a couple times/week. I'd love to do more, but that's about all the cross-training I can fit into my life (Gabi, help! -- see her Blog postings on runner parents :)

Stretching: I'm not a proponent of pre-run static stretching of cold muscles.  Instead, I do a few minutes of body/joint-loosening (e.g., circular motions of hips, knees, ankles) and a couple of active-stretches that kind of mimic running movements. I am a proponent of plenty of deep static stretches shortly after each run. I have a little routine of primarily yoga postures.

Ice.... brrrrrr: I'm not into ice baths because, well, they're so darn cold.  Maybe they'd do me good, but instead, if something doesn't feel right, I stick a bag of frozen peas on the trouble spot.  Oddly, my family has since boycotted eating any frozen vegetables from our freezer.

Nutrition: I eat fairly healthy, but I suppose I could focus more on my nutrition. (Deb, since you sing the praises of your nutritionist, care to share some nutrition secrets?)

For supplements, every day I take a multi-vitamin, and also fish oil for the intended benefit of healthy joints and healthy heart. When my knees were hurting as a new runner, I started taking fish oil on the advice of a runner friend and upon reading about it in Runners World. The soreness immediately went away and never returned. Maybe it was just from adapting to running, or maybe it was the fish oil, but I'm sticking with it.

And there you have it. Highlights (and lowlights?) of my training regimen.

Comments/critiques? How does everyone else train?? Secrets, please...  - Dave K.