5 Keys to Marathon Training: Preview

'Tis the season to sign up for those summer and fall races, and as is usual at this time of year, I've been getting a lot of questions from friends and acquaintances who are beginning training for their first marathon, or who just want to improve their training for their next big race. In light of this, I've decided to write a series of posts on what I consider to be 5 essential keys to training successfully for a marathon. As a warmup, I will tell you what this series is not, and what it is.

What this is not:

1. This is not a training plan. There are many training plans and philosophies out there that are available for your perusal and use. Some are good. Some are not. I will not endorse or condemn any one training plan. Those who are familiar with some of the finer nuances of marathon training lore will recognize some heavy influences from Tinman's philosophy, but my philosophy towards marathon training and running in general combines many ideas from multiple sources and from my own experience.
2. This is not an exhaustive list of all factors and methods that influence or improve marathon training and running performance. Runners are like snowflakes in that no two are exactly alike, so naturally no two runners should train exactly alike. Age, fitness, experience, health, genetics, work ethic, and yes, talent, all have an important part to play in what each runner can do and how he or she should approach training. The items mentioned here are merely what I have found to work for myself, those who have mentored me in my own quest for excellence, and for runners I have helped learn how to train in one capacity or another.
3. This is not a scientific discussion by an expert in exercise science, nor is it the work of an elite marathoner, but I will refer to the ideas of some scientific experts and elites, as well as the advice I have received from some very accomplished runners (including multiple Olympic Trials qualifiers, seasoned ultramarathoners, track athletes, and everything in between) I have had the pleasure to be acquainted with over the years.

What this is:

1. As I stated before, this series is not a training plan. Rather, my goal in writing these ideas is to help runners who are new to the marathon, or even more experienced runners looking for more guidance or a fresh approach, to learn how to train themselves. Since I began running marathons nearly 5 years ago, I have had many people who have helped me to become independent in my running. By this I mean that I don't have to rely on a training plan someone wrote for me, and I have learned to listen to my body and experiment and find the things that work best for me. I am certainly still a work in progress, and I still ask advice and seek out information from those more knowledgeable than myself, but I am better able to train to my abilities because of the help I have received, so this is my way of paying it forward.
2. The five keys I have listed here are the major things I have found which influence my performance and training the most, and which are within my control.  Again, this is not an all-inclusive list.  Take what you find useful, incorporate it into your training, and leave the rest for someone else.

I will post this series in 5 parts. They are as follows:

Miles

Marathon Specific Training

Pre-Race Taper

Nutrition

Rest, Recovery, and the Prevention and Treatment of Injuries

Additionally, if you wish to share more insights, experiences, anecdotes, agreement, or disagreement, please feel more than free to leave a comment.  In fact, I encourage it.  The more information and experience that can be collected here, the more helpful it will be to someone looking for guidance.

I hope you will find this helpful, and I wish you success. Happy Running!

The long road of recovery, and a look back on 2011

Many of you (assuming there are "many" of you in the first place) may have been wondering why I haven't been posting much lately.  Well, part of it has been that, as I believe I have mentioned previously, school is taking most of my time, along with other obligations like work.  But that's not enough to keep me off the roads and trails under normal circumstances.  I mean, really, when given the choice between doing homework and hitting the trails, you know what I'm going to do every time.  That might not be a good thing.  Unfortunately, the biggest reason is that I haven't been running much at all to speak of due to ITBS (Illiotibial Band Syndrom).  I began having issues about a month or so ago, and the symptoms have not gotten better, even though I drastically slashed my mileage to 2-5 miles 2-3 times per week.  Granted, the pain has not gotten worse, and I can run for a couple of miles before noticing it, but after a few weeks of trying to get some semblance of a running routine back I have decided to take the rest of the year completely off and hopefully get this thing back to 100% so I can at least get 3 months of training in before Sand Hollow in the spring. 

  
Looking back on this year, I'm pretty pleased with it overall, though with this injury I will fall short of my 3,000 mile goal.  A couple things I've noticed:  One, my body did not handle the early mileage as well as I'd hoped, and two, perhaps partially as a result of the first thing, I did not train the way I should have in the last half of the year.  In the weeks leading up to El Vaquero Loco I felt fatigued and not at my best after running fairly consistent 80+ mile weeks in the spring.  EVL was a blast, and turned out much better than I'd hoped, but I think the grueling nature of that race combined with not feeling at my best leading up to it took something out of me that I was not really able to replace as I prepared for St. George.  I could not muster enough marathon specific training to perform the way I wanted to at SGM, so I consequently blew up in that race (pretty spectacularly, actually).  After SGM, things just went downhill ending in injury.  I'm actually amazed that my body can evidently take a 5-6 month beating before it finally decides to quit and force me to rest.  So rest is what I'm doing.  I am hoping that I'll be able to recover both from my injury and from a tough year within the next month. 

Going forward, I am going to change a few things for 2012.  I think I'm going to run the same races as this year, with the exception of switching TOU for SGM in the fall.  Starting up in January, I will have to be careful about how quickly I build mileage.  I am going to take it pretty easy, and save the huge mileage for the late summer and fall, rather than front loading the year like I did in 2011.  I will probably run SHM much like I did last year, as a warmup race with no pressure, and hopefully be able to hang on to my title.  I plan to run more half marathons and other small races in between the big ones.  I think that will help me to prepare better for my "big" road marathon in the fall.  Logan Peak and EVL are definitely on the docket again, and hopefully my body will be more mature and able to handle those distances better this year.  In 2010, I had a very big late summer and fall, and my body was much better able to handle it, so I think I will attempt to follow that pattern in the coming year. 

A couple of interesting notes about being injured.  It's been forever since I've been hurt enough that I can't run for an appreciable amount of time, so it's bringing some interesting things to my attention.  First, my grocery bill has been cut by 2/3.  I have to actually remember to eat these days, when I'm not burning 2000 calories in 2 hours of running.  Second, I don't eat as well.  I need to do much better on that.  Some of that is probably school related, as I have less time to cook than in the summer, but it feels like my body doesn't care what kind of gas I put in if I'm not driving anywhere.  Third, it's a lot warmer to sit in the apartment, but I am still itching to get out and run.  It's taking every ounce of willpower to keep the running shoes off.  I can't wait to get back, even if it's -20 outside.  This is a good thing.  It means I'm not just burned out, and that I still love running as much as ever.  Hopefully this injury will heal quickly and I can get back out doing what I love.  The break will be good to recharge physically and mentally, but I am ready to go as soon as January 1 rolls around.  Until then, my foam roller and I are going to have some quality one-on-one time.  Merry early Christmas everyone, and happy winter running!

Trail Review: High Creek Canyon to Naomi and Cherry Peaks

Distance:  19.0 miles
Vertical:  5900'
Difficulty:  Hard

Looking North down High Creek Canyon from Cherry Peak

When Cody and I first attempted this trail, we made a couple of critical errors which resulted in more of an adventure than we bargained for.  First, we didn't get a map, second, we started at 4 AM with hours of darkness still ahead of us, and then, to top it off, we trusted that there would be a sign pointing in the correct direction.  Wrong.  Needless to say, we got quite lost, ended up bushwhacking up the wrong drainage for miles, and by the time we found the turn we missed, it was light enough to see that the sign had been ripped from the post.  Later that week, Cody went solo and scouted the trail and we were finally able to run it together last weekend, as what will likely be our last real high country trail run until the snows melt next spring. 

We started at a campground partway up High Creek Canyon, just East of Richmond, UT (north of Logan about 25 minutes), but you can start at the beginning of the dirt road to get in a few extra miles.  The road winds through a few campsites here and there for a mile or two, then ends in a parking lot.  This is where the single track starts.  It starts out flat for a few hundred meters, then takes a hard left across a foot bridge and begins to climb.  You alternate flat and climbing for a little while, until you reach a sign (or, if you're not lucky, a post).  DO NOT GO LEFT HERE!!!  Well, you can, and it will take you to a cool little waterfall, but that's as far as it goes.  There is nothing but misleading deer tracks after that point.  Go right at the sign across a rickety foot bridge (there are a few of these), and the trail begins to climb in earnest.  We did this trail in the late fall, and the colors mixed with the dark green fir was beautiful.  In the summer, it is very green.  You'll make a couple of switchbacks, and the trail will turn somewhat rocky as you continue to climb High Creek Canyon.  There is a nice little creek running by the trail, and you'll cross it several times.  There are always little bridges to cross, as the trail is also heavily used by horses.  Between mile 5 and 6 you'll come out of the forest upon a small pond.  Watch for moose here, as we know of at least two moose sightings at the pond.  You'll then cross a large meadow, where you'll have a great view of Cherry Peak directly in front of you.  Once you cross the meadow, the trail climbs steeply to the left, up the side of a very large bowl rimmed by cliffs.  The trail climbs a couple of steep ridges, and then drops down into High Creek Lake.  The freezing water is mirror smooth and clear enough to see to the bottom of the lake.  Looking to the South, you'll see a saddle above you.  The trail climbs to this saddle and splits at the top.  To the right is the way to Cherry Peak.  To the left, the trail to Naomi Peak.  We took Naomi to start with.  Naomi Peak is the highest point in the Bear River Range, and coming from this side is much more impressive than it is from the Tony Grove side, which is the short hike most people take.  The trail climbs about 1000' within a little over a mile to the peak.  You'll reach another saddle and another fork in the trail 4/5 of the way there.  Right takes you the last few hundred meters to the peak and left takes you down the hiking trail to Tony Grove.  Cody and I are planning to take this route next summer, traversing the way we came, to Naomi Peak, across the Seven Sisters and Mount Elmer, to Green Canyon, about a 50k run.  That will be an epic trail run.  This time, we paused for a few minutes at the peak before deciding that it was too cold and windy (there was about a foot of snow on the ground above 8,000' on this day) and turning around.  Follow the trail back the way you came to the saddle above High Creek Lake, and this time take the other fork.  You'll be able to see the trail ahead of you as it skirts another large bowl, slanting steeply up the side of Cherry Peak.  You'll reach yet another saddle, and from here the trail kind of disappears, leaving you to find your own best route to the summit.  This peak offers breathtaking views of High Creek Canyon, City Creek Canyon, Cache Valley, Naomi Peak, the Seven Sisters, and all the other peaks to the South.  We paused here to drink some water, snap some pictures, and eat some of Cody's granola bars before heading back down the way we came.  Going down High Creek Canyon is somewhat technical, with all the rocks, but is not nearly as bad as it looks coming up.  Enjoy the downhill and the views as you make your way back to the start point.  

Here are some photos:

View of Cherry Peak coming up High Creek Canyon

Yours truly at High Creek Lake

High Creek Lake from the saddle

The last bit of the high saddle near Naomi Peak

Looking SE near Naomi Peak

Possibly the most hardcore photo of me in history, from the top of Cherry Peak

Looking back towards Naomi Peak (top center) over what we just ran across

Accessibility:  About 25 minutes drive from Logan.  2 Stars

Runnability:  Rocky in places, but not as bad as it looks.  3 Stars

Scenic Value:  Two peaks at or above 10K, great views of the valley and surrounding mountains.  5 Stars

Overall Rating:  3.3 out of 5 Stars.  Great for a long, tough, weekend run with lots of vertical, spectacular views, and everything that makes trail running great.

As I wax philosophical...

I usually avoid non-running related topics on this blog, especially politics, but in light of current events, I felt the need to produce and share the following.  While it's obvious that some things need change (they always do), lets remember the big picture.

Race Report: St. George Marathon

First of all, apologies to the few faithful followers of my blog for my lack of posting.  School and other pursuits have largely commandeered my time, leaving little for blogging.  But, I think I should be able to fit in some time here and there, now that things have settled down to a semi-predictable schedule. 

Distance:  26.2 miles
Time:  2:43:40
Place:  29 (2nd in age division)

This story begins yesterday afternoon.  I left Logan at a little after 1 PM, knowing that there would be significant traffic issues in Provo due to the construction combined with the USU/BYU football game, therefore I planned to take an alternate route leaving the freeway in Riverton, and taking Redwood Road around the west side of Utah Lake to avoid the delays.  This plan would have worked nicely, except everyone else apparently had the same idea.  As a result, I was delayed over an hour from what I was planning, and got quite behind.  I barely made it to St. George in time to pick up my packet, and was in a very stormy mood from the frustration of the trip.  After running a couple of necessary errands I was finally able to get home to my parents' house in Hurricane.  I was not able to get to bed until 11:00 PM, and didn't sleep too well. 

I woke up at 4:00 AM, got my stuff together and soon headed out for the bus loading zone at the finish line in St. George.  I got there in plenty of time and after a short wait was able to board a bus and got to the starting line with about 45 minutes to spare before the start.  Perfect.  I earned a quick star before the lines got long, and sat and chatted with the other SGRC/FRB guys.  It was good to see guys like Dave Holt, LoganFielding, Steve Hooper (owner of SGRC), Wildbull, and everyone else.  About 20 minutes before the start I made another pit stop to release the river and then got ready to start.  The wheelchairs went first, and then we were on hour way within just a few minutes.  In the first mile I found Dave, Clyde, Benjamin (?), Jeff Shadley (another FRBer I had just met in person for the first time), and a few others I didn't know so well.  We formed a close pack and settled down at a great pace for sub-2:30.  I had not run in a pack like this since high school track, and I must say it was really nice to have those guys to chat with and to help push me.  It was nice to catch up with Dave, as he had been a big part of my high school career.  The first few miles were uneventful, and we took a relaxed, but fast pace.  I had been worried coming into the race about my ability to run at that pace, but I was feeling great.  Veyo hill was much tougher than I remember, probably because I was running a minute per mile faster average in this race as in 2008, but we got through it in great shape.  At the top we discovered that there was a bit of a headwind, but we were able to conserve energy by taking turns drafting.  Again, I loved running with a solid pack, and we were all keeping together really well.  We came through the half at a very solid 1:15:30 (or maybe it was 1:16:30), on track to break 2:30 with ease.  At mile 14, the course drops into the abyss and our pace accordingly increased significantly.  At this point I was beginning to feel some fatigue, especially with my breathing, which I was not expecting.  I figured it was just the fast pace and didn't think much of it. 

But, as we began to climb the last significant rise coming out of Winchester Hills, it came back to bite me.  I began having trouble getting oxygen and was struggling to avoid hyperventilating.  My heart seemed to be skipping beats and I lost speed going up the hill and lost contact with the group.  One of Dave's former XC runners (he coaches at Pine View HS) was helping to pace us by this point, and he dropped back to try and rescue me, which I appreciated, but I was only able to surge for a few meters at a time and could not stay with him.  Very quickly I developed some bad stomach cramps and slowed to a near walk.  It was not pretty at all.  My legs began to tighten up, and I was reeling like a drunken sailor.  By the time I finally reached the top of the hill, the pack had quite a gap on me, and to make matters worse I could not get anything going.  At this point I knew there was little hope of recovery.  My legs were frozen, I felt sick every time I dipped under 7 minute pace, and I could barely get air into my lungs.  All I wanted to do was get to the next aid station (Mile 19) and bail out.  Somehow, when the aid station came up, I ran past it.  I only took water, as Gatorade sounded nauseating, and I took a second cup to dump on my head.  The next 6 miles followed the same pattern.  Just trying to put one foot in front of the other and at least finish this stupid thing.  2:30 was out the window long ago, and 2:40 was fading fast.  I still could not get anything going.  I felt embarrassed when people would cheer me on.  I was not looking strong, great, or feeling anything of the kind, though that's what people were telling me.  Steve, Logan, Jeff (who had dropped back long ago), Walter, and a couple of others passed me like a parked car.  Finally, I reached the 25 mile mark.  Walter was just ahead of me walking, and I determined to catch him and if nothing else at least try and help him along.  I picked up the pace and for the first time in the past 7-8 miles I didn't feel sick.  Walter followed me for a bit, but soon dropped back again, and I kept going just so I could get this nightmare over with.  I finally made it to the finish chute and have never been more glad to see the finish line ahead.  I crossed the line in 2:43:40, which was much better than what I was thinking I would get--a PR for the course actually (mostly because my first time was also my marathon debut and was not particularly impressive). 

To say I was disappointed in the result would be an understatement.  I was on pace for a huge PR under 2:30 at mile 18, but then everything fell apart so fast it made my head spin.  Whether it was the stress from the previous day, some problem with fueling (too much electrolytes?), lack of marathon specific training, or a combination thereof, the result was the same.  I just need to learn from it and move on, and appreciate what I was able to get out of it.  Instead of feeling sorry for myself I should feel grateful that I even have the ability to finish a marathon, let alone complain about a 2:43 finish time.  There will be other race days, and hopefully I will be able to correct any problems, train better, and have a better race next time.