NY Flyers 2014 Winter Marathon Training Program

Kevin L

“... at all times you should be able to answer the question 'What is the purpose of this workout?'”

- Dr. Jack Daniels, Daniels Running Formula

After training hard for last year's NYC Marathon, I took 2 weeks off from running and then ran fairly low weekly mileage for the remainder of 2013. When the announcement for the Flyers Winter Marathon Training Program (WMTP) appeared on the NY Flyer's website, it looked like just what I needed to get back into serious running. I spoke with a few Flyers who had participated in past training programs, and they recommended it highly, so I signed up. Until then, I had been a self-coached runner who participated in speedwork sessions and followed training schedules out of books. I felt excited but a little uncertain about what to expect from a custom training program.

The 15-week Flyers WMTP started up on January 12th and runs through April 26, 2014.  It's coached by Brian Rosetti, who competed for St. Joseph's College where he was a 10-time Atlantic 10 Conference Champion. After college, Brian trained for two years at ZAP fitness in North Carolina. He later went on to launch the Run SMART Project, which provides custom training programs and coaching to runners of all levels based on the research and training principles of Dr. Jack Daniels. These principles include manipulating variables -- such as workload, intensity, recovery, and frequency -- to stress the runner in a controlled fashion and increase fitness. Daniels considers recovery to be an integral part of the training process, as opposed to something separate from the training process.

Immediately after I signed up, Coach Rosetti sent me an email asking me to set up my profile on the Run SMART Project training website application. I entered information such as recent race times, upcoming races, current and maximum weekly mileage, goal race distance (marathon, half marathon, etc), and preferred rest day. The web application used this information to compute a score, called VDOT, which is an estimate of how much oxygen the runner can utilize to create energy during intense exercise. VDOT is then used to determine all the various paces of the training runs. A few days later, I received my custom 15-week training program designed by Jack Daniels and the Run SMART Project.

Many of the 17 Flyers participating in the Winter MTP participated in the larger summer MTP, and are training now for spring marathons, although some members are training for a half marathon or simply trying to get into excellent running shape. A few of us, myself included, have a secondary goal of getting down to race weight after perhaps over-indulging during the holidays. Coach Rosetti sometimes refers to our group as “winter warriors,” an apt description for this dedicated group of runners who have braved many cold Tuesday night workouts.

Each runner's training program is different, but in general it consists of 6 days of running per week with  2 quality sessions, 4 easy runs, and 1 rest day. Mileage is built up gradually, and the schedule includes cutback weeks to recover from mileage increases. Races are integrated into the schedule. Based on the advice in running books, I have always alternated hard and easy days and had a tendency to develop foot, knee, and hip injuries. The wisdom of having just 2 quality sessions soon became apparent to me; I was running these quality sessions at a much higher level of intensity than before. The easy runs in between allowed me to build mileage and be prepared for the next quality session.

Every Sunday, Coach Rosetti sends us an email explaining the purpose of that week's Tuesday night group speed workout along with a link to an applicable video for that workout featuring Jack Daniels lecturing on the topic. I find that I am much more motivated to complete a hard workout when I understand the purpose and benefits of it--that is part of the Daniels training philosophy. Broadly speaking, the training consists of 5 different types of runs (with lots of variations):

1. Easy: conversational-level runs done at 65-79% effort. According to Jack Daniels, this underrated type of run actually has many physiological benefits such as strengthening the heart muscle and increasing the number and size of mitochondria in the cells.
2. Threshold: comfortably hard runs done at 88-92% effort. Purpose: to improve endurance.
3. Interval: hard runs done at 98% effort for intervals of 1 to 5 minutes with short rests. Purpose: to maximize aerobic power.
4. Repetition: typically 200 to 400 meters at current 1-mile race pace with longer rests. Purpose: to improve speed and economy.
5. Marathon Pace: extended run at current or goal marathon pace. Purpose: to get used to running at this pace.

Each Tuesday, we meet at the Time Warner Center, which is convenient to Central Park and allows us to store our belongings at the New York Running Company. Coach Rosetti reviews the workout and gives us our exact goal paces before proceeding to Central Park, where we begin with a 1-to-2 mile warm-up run.

Meeting Indoors to Discuss the Evening's Run
Before Heading Outside for the Warm-Up and Workout

We then divide into smaller groups by pace for the threshold run, intervals, or repetitions. Coach Rosetti always has the course measured out ahead of time and places orange cones at various points in the park as distance markers. He closely monitors each runner during the workout, often running along-side us, offering words of encouragement, and analyzing our running form. If he sees someone struggling or not being challenged enough, he immediately adjusts the workout for that individual. At the end, we regroup for a cool-down run back to the Time Warner Center. I should also mention that the program includes 3 group long runs.

The Winter MTP includes many fringe benefits such as a visit to Finish Line Physical Therapy. There we met Caroline Varriale, a physical therapist with a special interest and expertise in working with runners. She demonstrated a series of strength, balance, and flexibility exercises designed for runners. These body-weight exercises include many interesting variations on plank, squat, lunge, and one-legged balance exercises. When done twice a week for 15 minutes, these exercises help improve speed, running form, and resilience to injury.

Additional educational material included a document on nutrition for runners by elite distance runner, coach and nutritionist Alicia Shay. She provided tips for pre-exercise fueling, hydration/fueling immediately after the workout, and a diet focused on vegetables, fruit, whole grains, lean protein, and healthy fats.

We also were provided with a series of dynamic stretching videos from Finish Line Physical Therapy. These stretches are meant to be done before and after each run (or at least after each run):

1. Standing or Kneeling Hip Flexor Stretch (click to view video)

• 5 Reps of each motion
• Forward and back
• Side to side
• Rotation
• Focus on staying vertical, arms high and straight at the elbows
• To isolate the stretch at the hip, squeeze your glutes as you shift your hip forward

2. Standing Adductor Stretch (click to view video)

• 5 Reps of each motion
• Forward and back
• Side to side
• Rotation
• Always lift up the hip that is on the coffee table or chair to increase the stretch in the inner leg of your opposite leg. For instance, if your right foot is propped up, lift up your right hip to increase the stretch in your left inner leg.

3. Dynamic Quad Stretch (click to view video)

• 5 Reps of each motion
• Forward and back
• Side to side
• Focus on staying vertical, arms high and straight at the elbows
• To isolate the stretch at the hip, squeeze your glutes as you shift your hip forward

4. Dynamic Hamstring Stretch (click to view video)

• 5-10 Reps of each motion
• Forward and back
• Side to side
• Rotation

5. Dynamic Calf Stretch (click to view video)

• 5-10 Reps of each motion
• Forward and back
• Side to side
• Rotation - make sure to rotate entire body, including head
• Remember to keep right foot pointing straight forward throughout the sequence with the right heel on the ground during all of the repetitions. Your hips should stay forward so that the calves remain in a good stretch.

As of this writing, we are now into Week 8 of the Winter MTP -- just past the halfway point. I feel that my fitness has improved significantly in a fairly short period of time with zero injuries.

The most surprising thing about this program for me has been discovering how much there is to learn about training smart. It is rewarding to learn these training principles, apply them to my running, and see positive results.

Perhaps the best part has been the opportunity to train with Brian Rosetti and fellow NY Flyers, who have impressed me with their friendliness, knowledge, and dedication. I look forward to seeing some great race results from this group of runners.

-Kevin L