Supertraining

And now for something from the aerobic end of the training spectrum,
some marathon training tips from the Sports Performance Bulletin, May
19 2008/Issue 169:

Mistake No. 1
Carrying out three long runs during the four-week period before race
day - a 13-miler four weeks before the race, a 21-miler three weeks
before the marathon, and a 14-miler two weeks in advance of the big
day (we might also count the nine-miler at race pace one week before
the marathon, which would give us four long runs in the pre-race
month). For a runner with average leg strength, it takes at least a
month to recover from strenuous marathon training so that the race
itself can be completed with rested, healthy leg muscles; scientific
research suggests that during this month before the race no workout
should cover more than about 10 miles. This principle was violated
three different times by the runner above, and as a result his quads
were not really ready to race on marathon day - they were still
reeling from the punishing training which had been conducted.

Proper strategy: to promote better recovery while still enhancing the
ability to run marathon-type distances, carry out a long run every two
to three weeks (not every week), gradually increasing the duration of
this effort to 22 miles, only 10 to 12 of which are covered at race
pace; on alternate weeks, complete shorter-duration quality training.
Complete the last long run at least four weeks prior to race da

Mistake no. 2
Carrying out just one workout per week at faster than goal marathon
pace. For endurance runners in general, max running speed is a good
predictor of marathon potential, and for individual runners
improvements in max running speed almost always lead to upgrades in
marathon performance. It is difficult, however, to enhance max speed
when only one 'speed' session is completed per week, especially when
that 'speed' session is more of a tempo run than a higher-intensity
effort.

Proper strategy: complete at least two faster-than-marathon-pace
workouts per week, mixing interval workouts at 10-K, 5-K, and 3-K pace
with neural training (see Mistake no. 3) and placing less emphasis on
tempo runs.

Mistake No. 3
Failing to complete any neural training, i. e., failing to train at
VO2max speed (i. e., vVO2max) and omitting 'super sets' from the
overall programme. It is certain that vVO2max workouts produce more
gains in vVO2max, lactate threshold, and running economy than any
other type of training session; these three physiological variables
are great predictors of marathon success. It is likely that super sets
have a similarly strong physiological effect.

Proper strategy: carry out a neural workout every 10 to 15 days during
the early stages of marathon training - and every week during the last
eight weeks before a marathon.

Mistake no. 4
Emphasizing non-running-specific strength training. For the first four
months of the pre-marathon training period, this runner emphasized
strengthening exercises which involved isolation of particular muscles
or muscle groups and seated or lying-down postures. These kinds of
exercises are likely to have only a small (or no) impact on actual
running strength (i. e., the ability to consistently take longer
strides and the ability to be more stable and economical when the foot
is on the ground during the stance phase of the gait cycle; if you
doubt this, read Owen Anderson's piece on one-leg exercises earlier in
this issue).

Proper strategy: start preparations for a marathon with six weeks or
so of whole-body strengthening, with an emphasis on exercises which
involve most of the muscles in the body simultaneously and which avoid
seated and reclining postures. Then move on to hill training and
exercises which duplicate key aspects of the gait cycle, including
one-leg squats, high-bench step-ups, one-leg hops in place, bicycle
leg swings, reverse bicycle leg swings, eccentric reaches with toes,
and arrested step-downs, focusing on weight-bearing exercises which
require high degrees of coordination and must be carried out with full
body weight supported by one leg at a time. Finally, finish with about
eight weeks of explosive work, including hops, bounds, sprints,
one-leg squats with lateral hops, in-place accelerations, Indian hops,
drop jumps, and high-knee explosions. These moves enhance the ability
to run fast, and as max running speed increases, it drags marathon
pace along with it.

Mistake no. 5
Using gels during the marathon itself. This is very tricky business,
since exactly the right amount of water must be taken in with each
packet of gel. Take in too much water - and you end up with a
hypotonic sports drink in your gullet which delivers too few carbs to
your leg muscles. Take in too little water - and you concoct a syrupy
goo within your intestines which actually drags in water from
surrounding tissues and spurs diarrhoea. Pour sports drink down your
throat along with the gel, and you might as well begin scouting around
for a Portaloo.

Proper strategy: it is possible to use gels during the race, but you'd
better have a sports-drink expert or exercise physiologist calculate
your water intake for you. It's far easier to simply use sports drink
throughout the race (remember never to mix sports drink with water), a
practice which will increase your chances of avoiding GI upsets and
delivering enough carbohydrate to your muscles.

Mistake no. 6
Employing a training programme which is devoid of variety. Note that
although our marathon runner attempted to make the overall training
schedule progressive by broadening the duration of the cross-training
(aqua jogging, stair-machine, and bicycle) workouts, the easy runs on
Monday and Thursday, and the Saturday long run, the programme is
monotonously similar from week to week. Although the workouts get
longer, the types of training sessions utilized do not change.

Proper strategy: avoid a too-heavy dependence on tempo and long
running, substituting an array of higher-quality workouts, including
neural sessions (see Mistake no. 3), lactate-stacker workouts
(two-minute intervals at close to max pace, separated by four-minute
recoveries), hill climbs, fartlek efforts, speed-strength circuits,
800-metre intervals at 3-K pace, 1200- to 1600-metre intervals at 5-K
speed, 2000- to 2400-metre reps at 10-K pace, and competitions ranging
in distance from 5K up to the half-marathon. These kinds of exertions
will have a much broader - and larger - impact on the key
physiological variables which are important for endurance-running
success, including vVO2max, lactate-threshold running speed, and
running economy. They will also promote the ability to run faster,
which is critically important for all types of racing.

Final Points
Completing our analysis, it's important to bear in mind that aqua
jogging does not remove lactic acid from the leg muscles (see Sunday's
workout above); in fact, if the aqua jogging is above a fairly minimal
intensity, it will actually increase muscle lactic-acid
concentrations. In truth, there's no need to fret about lactic-acid
levels in the muscles. Most of the stuff is removed or metabolized
within minutes after a workout is over, and of course lactic acid does
not cause muscle soreness or stiffness.
Note, too, that this runner can run much faster than 4:08 - or even
3:57 - for the marathon. If he can complete 18-mile runs at 8:20 pace
relatively early in the overall preparatory period (as indicated in
his letter), then the range of paces between 8:00 and 8:20 - not 8:57
- can be utilized to select a reasonable goal velocity, depending on
how aggressive one wants to be at goal setting. An 8:20 pace would of
course produce about a 3:38 marathon - and automatic qualification for
Boston for this runner. That can happen without problem, as long as he
doesn't get burned out during training.

Remember that it is your overall fitness which will determine your
success at marathon racing, not the quantity of miles in your training
log or even the number of long runs which you have completed. In fact,
too many training-log miles will make your legs feel like logs on race
day. The idea in marathon training is to 'peak' in neural and
physiological fitness and in the ability to run long at goal marathon
speed about a month before the race - and then to reach an even higher
'peak' in marathon capacity over the last four weeks by combining less
total running and greater rest with the right amount of intense - but
not prolonged - training. If you can pull that off, while retaining
your confidence, you will have the greatest chance of running your
best-possible race.

Any others?
W.G. Johnson
Ubermensch Sports Consultancy
San Diego CA