Sole Runners Week 17 - Winter 2020

Published: Tue, 02/11/20

Why not you?

--Russell Wilson's Father

Saturday's Run - (Almost) Perfect Running Weather
This Saturday -- Going Long 8 AM Start - But Double Check In Friday's Email If You Are A Marathoner. If We Get Enough Interest We Can Start A 7 AM Group
Time vs Distance - The Discussion
Upcoming Schedule

Mentors Barb and Laura (not shown) worked an all day ChiRunning Workshop last Saturday. We learned a lot, as usual. We will share these tips with you over the next month.

Because of this and Mentor Sandra not being there on Saturday, I don't have a lot of pictures so these most of these are from last year but at least you have the information.

LAST TWO CHANCES TO GO LONG 4:30 AND 5 HOURS. CHECK OUT YOUR TRAINING OPTIONS

Well, we're getting close to race days. We really only have 2 chances to get long runs in but going long isn't the most important thing. I really think getting 3 runs per week minimum is key. Our program calls for three runs but if you added one or two it probably wouldn't hurt you. Personally, I'll stick with 3 and cross train 3 other days a week.

This week is scheduled for 4:30 for the marathoners and 3 hours for the halfers. If you can do 24 miles in 4:30 there's no much need to go longer than 24 miles. If you are like many of us and training for Catalina then running some hills is probably better training than trying to muscle out a bunch of miles. Just get your time in and if you need to, break it into two days.

Remember, no matter what race you run you will be out on the course to (X) amount of hours. Most of us don't need to run 26 miles in a training run to finish a marathon. If you get 4.5 or 5 hours in before your race, you should be more than safe.

Here's a good option, what I'm going to do. This Saturday I'm going long 4:30 then 16 miles in the hills on Feb. 22. That give me a 3 week taper. I have a trip on the 29th, so once again you have to figure out how to balance your personal life with your training.

I have been talking to many Sole Runners/Catalina Trainees on customizing their programs. I'm here to help. Just reach out to me.

The LA Marathon is less than a month away so you could do two long runs or make this your last really long run and start your Taper.

TIME vs MILEAGE - THE DISCUSSION

I've been coaching this program for 15 years and I know what you need to finish a race. With a couple of exceptions for medical reasons (dehydration), we have never had a person who completed their 5 hour training run not finish the marathon due to lack of training. The same is true with the 3 hour training run for the half marathoners.

So do you want to focus on time or mileage? Do you need to run at least 5 hours in a training run to be successful or do you need to run at least 20 - 22 miles. Of course there are many different answers depending on the individual and what their goals are. The best scenario is getting the two together and run at least 20 miles in 5 hours. Run farther in 5 hours, even better. If you can run 26 miles under 5 hours on a training run you don't need run longer. You can even stop at 24 miles and call it a great training day. 5 hours is a suggested time. If your expected finishing time is over 5 hours, our 5 hour training usually run gets Sole Runners in between 5:30 - 6:30 easy.

Taking walk breaks is ok, in fact encouraged.

But recovery can be an issue. It is difficult to recover from a 5 hour training run so I don't even want to think about recovering from 6 hour training run just because you think you need the miles. Training on the hills of PV slows you down quite a bit but it doesn't slow your heart rate down. At the end of your training day, your cardio-respiratory system training is the most important. 5 hours on your feet is 5 hours regardless of how many miles you go (unless you are constantly taking long breaks).

What if you don't get in 5 hours or 20 miles in at least one long run? You can still finish but I would lower my goal finishing time or overall expectations. In fact, that is what I'm doing for this Catalina Marathon. Dealing with an injury has decreased my run training. I'm still doing a lot of cross-training but there's nothing like running to get the legs ready for a race especially a marathon let alone Catalina. Now I'm going by feel. I'm going to add an extra 1 hour run during the week and stick with the upcoming schedule. But if I get out on a long run and my injury starts acting up I'm going to pull back and save it for race day.

In two weeks we go to 5 hours in time but keep the intensity the same and let the distance happen -- this can help you make this into the best pre-race training possible. George and I were talking about this on Saturday. If you want to run fast on race day you have to train fast and some miles should be faster than the pace your goal time dictates. If you are doing a race like Catalina you think about running the downhills, flats and miles 13 - 17.8 and walking the steep uphills.

So the Sole Runners go usually with time, and our long-term track record has shown that it works. And while you're at it, make it a complete race rehearsal. Remember, we are getting close to race day, never push beyond what FEELS right. If something doesn't feel right, walk for a while then start up again. If you still don't feel right walk it home or get a ride. There's usually another chance for a long run.