Training update!

Monday, September 24, 2012 · Mike Davis

I am in the midst of coaching my third half marathon group, working with a woman preparing her for a marathon, and another of my clients just finished running Reach the Beach and is now in her third month of training under me. All three have been a huge success so far and I am quite confident that they will succeed if they stick to the unique training plans I created for their individual circumstances. I could not ask for better scenarios to challenge my ability to create custom training plans. In all three cases (as well as two others) I have custom designed plans based on minutes not miles and also included strength training as well. I would like to look at each one of these clients a little closer and I will do that over the next three “Ramblings with Mike”.

The first is the Runners Alley Seacoast Half Marathon training group, traditionally this group has followed a beginner training plan based on mileage and while seen as successful, there were some frustrations and drawbacks with the plan. If everyone were truly a beginner the mileage based training would be okay (not great), however as this program has grown popularity it has become a mixed bag of beginners, intermediate and even experienced runners. Mileage base training becomes a huge challenge as runners of various levels are scattered and running for different lengths of time and the disparity could be up to 40 minutes if not more. Think about it; two runners, one novice, another more experienced and they both set out to run 7 miles, the novice takes 80 minutes, while the experienced runner does it in 60 minutes. While this may not seem like a big deal, but if you multiply that by 3 or 4 times a week, your less experienced runner is actually running around an hour or more a week. More time on the road could mean more stress on the body and now injuries come into play. Also when you are trying to build a group, the dynamics are much more difficult when the disparity is greater.

Changing the strategy to a time based training that builds each of the group up to a certain time each time out has provided each runner the opportunity to excel based on their current level. Instead of limiting a more experienced runner, letting them run as far as they can within a certain time gives them an unlimited ceiling. For the less experienced that are building up increased miles for the first time, they are able to build their cardio vascular, running muscles and confidence as they increase the time on the road. They minimize risk of injury and they don’t get defeated by not being able to run a set mileage schedule. Instead each runner knows how long they have to run and pacing themselves to run for whatever time is scheduled. Building on time brings them to a point that aligns with the distance they will need to eventually run.

So far this group has taken to this new style of training, they really like finishing at the same time. They have no limits or any stress that comes with having to run a certain distance. There is some fear that they are not running far enough distance, but I am tweaking those that need to run a little longer to feel confident that they will cover the distance. I am still working on the right formula for half marathon training and this group is a great learning experience for me. It’s also a challenge for my wife as she comes up with a running course based on time. We will continue to improve upon that as we try different routes. So far this change in training philosophy has been successful, but we still have a ways to go. The ultimate success will come down to how each of the runners enjoy and develop using this program.