Most of you who read on a regular basis know that I'm not a crowd follower. I like experimenting on my own. And challenging norms. I'm anti "we've always done it this way". And most importantly, I LOVE it when someone tells me that my plan won't work ... it's just fuels the fire my friend. That said, it IS nice occasionally when one of my hair-brained ideas is validated ... like my marathon training plan.
I'm by no means a great or elite runner, but since January 1, 2010, I've ran exactly 16,794 miles. I've also trained for, and completed 30 marathons, one ultra, and countless other races. I've been fortunate to BQ several times, set numerous PR's, and ran more than half of the marathons that I was "racing" under 3:30. And while I NEVER classify myself as a "running expert" ... I AM, without a doubt, the undisputed authority and outright expert of all-time on my body. After all those miles and training, I'm intimate with what works for me, and understand exactly what I respond to. And as a result, over the years my training plan has evolved to produce faster and faster race times, even as I inch closer and closer to 50 years of age.
I've always believed, simply from trial and error in my own training ... to run faster marathons, I needed to run faster during training. To me it was a matter of common sense. Moreover, after trying several marathon training methods, the ones in which I ran faster during training, always produced faster results on race day. So I developed a personalized plan in which I ran Tempo Workouts on Tuesday, Speed Workouts on Thursday, and race-paced Long Runs on the weekend. Of course I've received several "NOOOO Jim!!! You're doing it wrong!!!" over the years ... but it's a system that's worked for me, and I'm always thankful for the feedback from readers.
But recently I bought the book, "Hanson's Marathon Method" by Luke Humphrey and Keith and Kevin Hanson. And I was amazed at how similar my training method is to the one they've developed. Before I read the book, the only thing I knew about the Hanson Method was it recommended faster paces. But after delving into it, I learned it's a lot more involved than that. Their plan includes what they call Something Of Substance (SOS) workouts ... which are Tempo, Speed, and fast-paced Long Runs every week - sounds familiar. The biggest difference is that they run Speed Workouts on Tuesday, and Tempo Workouts on Thursday. Another key difference between my plan and theirs is the Long Run, and overall weekly mileage. They typically don't want runners going much over 60 miles per week, with a maximum Long Run of 16 miles. When I'm in a "maxed out" block, I'll reach mileage of 75-80 miles, with long runs of 20-24 miles. But they DO recommend faster paced Long Runs, which I completely advocate.
While I understand the physiology behind the Hanson Method, I won't be changing to it completely. But while they recommend NOT "tinkering" with the plan ... I will definitely take principles from it and "tinker" with mine, ha. The biggest thing I won't change in my plan are the Long Runs. I have friends who train with Long Runs of 16-18 miles and do just fine in marathons. But I've tried the reduced mileage in the past and it's just doesn't work for me. I really have to stretch myself out during Long Runs to race effectively. But one thing I will probably try is incorporating the Tempo and Speed Workout paces they recommend. Based on their charts, I've been running mine a little too fast.
More than anything, the book just made me feel like I'm not crazy with the way I train. Honestly, it doesn't bother me when people criticize my regimen ... I just wish they understood how much thought, research, and experience I've put into it over the years. I'm not a coach, and NEVER recommend my training practices for anyone else - I just know what works for me. But every once in a while it's nice to find "like minds" - and the Hanson's Marathon Method is just that for me.
... Be Great Today!
I figured you would like that book Jim. From what little I know of their training methods and plans, it seems more or less that you were doing there suggestions. I do think they have more of an emphasis on less junk miles and making every workout count, though.
ReplyDeleteJust keep an eye out for over training, degradation of performance and a lack of interest in running (or recurrent injuries). These are signs you may have to dial it back.
I do agree to, for marathon training, the more miles you can log -- even junk ones, generally the more successful your marathon will be.
Will do Eddie - I use to be very guilty of over-training, even though I was an "over-training denier" at the time, ha. I just didn't want to admit it. But as I've aged, I've also started adding in way more rest and slower paced runs, and so far it's really helped.
DeleteI'm tempted to pick up Hansen's because I, like you, tend to run my long runs slightly fast. But I don't do well with a lot of quality work, and I can't imagine racing a marathon without at least hitting 20 miles. I really think I need that to teach my body how to fuel for the end of the race.
ReplyDeleteI remember that my last long run before my marathon PR was at 7:30 pace (20 miles), and I got some flack for that - people telling me I'd burn out, crash and burn, or not be able to crank up to race pace when the day came. But even though I didn't hit my goal, I did significantly PR, and felt like a faster pace was easier than when I ran slow long runs. In fact, when I decided to try to get faster (back when I was a 4:08 marathoner), I did so simply by....running faster.
I don't know. Not totally sold on the long slow distance. Nor am I totally sold on marathon pace long runs, at least for me. I do see it working for you, though! And I think this cycle you figured out the "peaking" thing, too - hitting your fastest on race day. Did you make any training changes to ensure that?
Like I replied with Eddie, I think the biggest difference is I've started adding in more rest. It seems like I need slower runs more often, the older I get. Also, I really dial back the mileage on marathon week to only about 7 miles during the week, whereas I used to run 15-20.
DeleteAs far as the long runs, I think a lot of folks (not you) browse through my blog sometimes and misconstrue that I run all my runs, every mile at marathon pace. At most, I only run every other long run at a faster pace. And typically with those, I save the faster miles until about the half-way point of the run. They're really more "fast finish" than anything. I try to be really conscious of not "running my marathon" in training, and try to make my body adapt to the pace in shorter stretches.
I have tried fast-finish runs, and - oh, they are hard. I can do it for a 14 or 16 mile run, but 20? Nope. But it makes sense to add them in (and I think it's also a good way to reduce stress on the body; it counts as a quality workout, so you don't have to add it in later in the week. It's like rolling two workouts into one).
DeleteOnce I am healthy and running I feel like I have so much to learn and figure out if I want to stay healthy but get fast, too.
You have had great success! I predict more! Enjoy the run and the training. You truly do enjoy all facets of racing and that makes it so much fun to follow your adventures!! Nice pick of Jose, BTW!!
ReplyDeleteHa, thanks Beth - not sure how that showed up on Facebook, but it's awesome!
DeleteWe're all individuals and different things work for different people. You know what works for you. Sure tinker a bit with the formula and experiment a little but I wouldn't be changing much when what you're doing is so successful.
ReplyDeleteReally about the only thing I think I'm going to modify Char, is the length of the recovery run on Wednesdays & Sundays, but other than that, it will probably be very similar
DeleteI used Hanson's method for my last training cycle and while I loved the program overall, when it came to marathon time, I was only able to hold my marathon pace for 18 miles before I hit the wall. I'm continuing to use the plan, but adding at least an 18 and 20 mile run. I do, however, credit the plan with helping me set significantly faster times in my 5K, 10K and 1/2 marathon times.
ReplyDeleteI used the Hanson's last cycle and it knocked off 16 minutes off my previous marathon time. BUT I did hit the wall hard at 20 because of those damn 16 mile runs.
ReplyDeleteSo, I've since amended their plan. I stick to speed Tuesday, Tempo Thursday, Long Run Saturday and easy in between. But I plan on hitting 20 at least 3 times.
The most underrated part of their plan is the taper. I love the thinking behind it. 10 days really worked for me last cycle.
Jim, so glad to hear your not THAT crazy after all, and you've nailed down your training that works specifically for YOU.if theres anything I have learned over the years in the fitness industry is that everyone is unique and responds to training in different ways. cookie cutter plans just do not work. don't get me wrong though,while having plans and guidelines are always an advantage, you must tweek and fine tune the details in order to find out what works specifically for you. I have loved following and reading about your training/thoughts/random nerdiness ,and have enjoyed seeing how you have evolved over the past couple of years!!!!
ReplyDeleteyou have made me want to tackle the marathon distance head on and finally reach one of my lifelong goals to BQ!
Thanks Melissa, I probably over-think most of what I do, but I think I've found the combination that works best for me now
Delete" I AM, without a doubt, the undisputed authority and outright expert of all-time on my body."
ReplyDeleteQuote of the day.
nice post Jim
Ha, thx
DeleteJim, checking in with you. Hows the body?? Spring League Games?? Whats on tap next?? Hope you are well and enjoying March. Cheers
ReplyDelete