The Secret Weapon -- Mile Repeats

As I was logging my miles this week, I started to reflect back on how I got to where I am today. I can remember clearly back in 1985 when I started running that I could barely sustain a 10 minute per mile pace and I was only 24 years old. Now to be fair, I had never run on a cross country or track team. Therefore, I really had no idea of how to train or what to do other than go out and run. Now 24 years later, I can routinely go out and run a consistent pace around 8:00 per mile when I want to. How could this happen to a middle of the pack aging runner?

Over the years, I have read in numerous running magazines and blogs about that discussed how as we get older we start to slow down. They would warn us runners that we can’t seek to maintain our speed as we age. I am sure that there is some truth to that notion. But, if I my experience is any type of example, it doesn’t have to be a truism for you. Apparently with the right type of training and remaining injury free, a runner can maintain his fitness level and even get faster no matter how hold he/she is. This year I was able to improve my best marathon time by over 25 minutes and at 47 years old.

What was the secret weapon that allowed me to make such a significant improvement when other runners where reportedly slowing down. I decided to go back and look at my training logs for the 6 marathons I have completed. The biggest difference was the inclusion of mile repeats into my training routine. I had always included some speed work in all of my marathon training programs. I typically did ¼ mile repeats and tempo runs. But, I never did mile repeats. I can’t explain why as I had read about them and heard from other runners about how they helped them reach their goals. I just never included them as part of my marathon training regimen.

Most of you know about the importance of the long and tempo runs. I am sure some of you have even used 800 repeats or Yasso 800s. I venture to guess that most novice marathon runners never consider the benefits of mile repeats. I don’t blame you because I never tried them either. In retrospect, this was a mistake. Today, I have to say that the mile repeat is the best work out to toughen you up both physically and mentally. It will prepare you to run strong no matter how tired you are late in the race.

I will admit that although I diligently did my mile repeat work outs from the Brooks Hanson program, I dreaded them every time. I hated doing them, but loved the results. Strangely, I actually felt really good during my final cool down laps and felt invigorated by the hard work I had just completed. The mile repeat work out I did was running a 1/2 mile warm up (conversational pace), 6-1 mile repeats at +10 second marathon pace, and then 1/2 mile cool down (conversational pace). I usually did a ½ mile recovery run between each repeat. I found that the key to this work out is to make sure you hit the required pace on each repeat to get the maximum benefit.

Before you jump into doing 6 repeats in a session, start slow. Build your self up gradually to doing 6 repeats in a session. Starting with 2 mile repeats and gradually building up to the work out I was doing will allow your body to get used to the hard work. What you are doing in this work out is teaching your body to get used to and deal with the lactic acid build up. The better your body can deal with the lactic acid the more successful you will be as a long distance runner. It also toughens you up mentally because you know you can keep a strong pace even when you are tired.

I have one final recommendation for you. I suggest that you do these work outs on a track. It is more difficult to measure your speed when you are running on the road or a path somewhere. On a track the mile is obviously broken up into one-lap quarters. This allows you to measure your splits and gauge your pace. Plus, a mile is a long way to be running hard and running it in on a road only accentuates the passage of time. Running on the track make things a bit easier psychologically because you can see the point you need to cross at each ¼ mile. If you feel more comfortable out on the road or pathway don’t hesitate to run your repeats where you like.

There are numerous mile repeat work outs that you can find in your favorite running magazine, book, blog or podcast. But, I cannot recommend more highly that you add this work out to your marathon training program. I found that they helped me out greatly. I felt stronger and recovered more quickly after my long runs. I now do mile repeats as part of my training regimen and hope that you try them as well.

Here are my training totals:

June 14 – 17.00 miles (4:35:11, 16:11 pace)
June 15 – 6.10 miles (50:41, 8:18 pace)
June 16 – 3.50 miles (27:42, 7:55 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mile
June 18 – 7.10 miles (57:22, 8:05 pace) – Tempo
June 19 – 6.10 miles (50:03, 8:12 pace)
June 20 – 6.20 miles (50:59, 8:13 pace)

Total Miles: 46.00 miles

2009 YTD Miles: 1,037.30 miles

My Experience with The Brooks-Hanson Marathon Training Program

I have been asked by several people about the Brooks-Hanson training program I used to get ready for the Boston Marathon. Obviously it worked for me. But, I do want to caution anyone who reads this blog entry about how I used the program that any long distance training should not be started unless you are healthy and have had a physical and discussed the program with your physician. Second, I am not an expert by any means. I am just another runner who is fallible and whose ramblings should not be taken as gospel.

I should also take just a moment to explain a little about my own running. I started running after work in 1985 as a way to stay fit and keep my weight in check. My runs were never more than 3 miles and I couldn’t imagine how I would ever be able to run a 10k let alone a marathon. As the years wore on, I kept running and eventually participated in numerous 5 and 10K races finishing in the back of the pack. But, I was proud to be in shape. Over the years I progressively participated in longer races until I ran my first marathon in 2000.

The other thing is that over the years I had gained a little weight. Nothing crazy. Just the normal 10 lbs for every decade you have lived past 20. I had run 5 marathons by this point and decided that it was time to drop the weight permanently and see if it would improve my running.

I discussed my going into the Weight Watcher’s program with my doctor at my annual physical. He felt I was in good health but agreed losing a little weight would not be bad. With the help of my friend Candace at work, I diligently followed the program and dropped just under 30 lbs. I felt like a new man and noticed those little nagging aches and pains were gone. I also noticed I was able to run 9:30 per mile with relative ease. All good news.

When I decided to run Boston, I wanted to try and find a new training program that would shake up my typical routine and hopefully get me to that sub-4 hour goal. I had heard about the Brooks-Hanson Distance Project on my favorite podcast and read about it in Runner’s World. So, I went to their website to read more about it and look at the training plans. Here is the link:

http://www.hansons-running.com/index.php?option=com_content&view=article&id=63&Itemid=59

You can read about the program and their philosophy on their website. If you choose to use one of the two training programs please note that the only difference between “beginner” and “advance” is that they are based on marathon experience not speed or ability. So, if you are going to use this to run your first marathon, you may want to stick to the beginner program. What you will find out is the program focuses on three “Something of Substance” or “S.O.S” workouts each week. The program teaches your body to thrive on consistency. The three S.O.S. workouts are a speed session, tempo and long run.

I put their program into a spreadsheet that would allow me to know what runs I needed to do each day. The program called for 6 days of running and one rest day. Monday, Friday and Saturday were my days to focus on keeping the pace slow and building up my base and weekly mileage. Tuesday was my speed session day. Thursday was my tempo runs at my marathon goal pace. Sunday was my long run. On Sunday I would always go out at a pace I knew I could hold for the entire run whether it was 8 or 16 miles. It was a simple program to follow. I always took Wednesday as a full rest day.

My speed sessions were broken into two halves during the 17 week program. The first 10 weeks I would run a 3 mile course at my 5K race pace. Since I had run several 5Ks the last couple of years I knew the pace would need to be around 7:35 to 7:45 per mile. The last half of my training up to my taper week, my speed session consisted of mile repeats. I would do 6 mile repeats at my goal marathon pace plus 10 seconds with ½ mile recovery runs between at a 9:30 to 9:45 per mile pace. Both speed workouts are challenging. But, I did notice that my body adapted to the speed fairly rapidly and I was able consistently hit the splits.

My tempo runs were just like any other tempo run you would do in any training program. I had my marathon goal pace in mind and ran that pace consistently. The program has the mileage increase from 7 mile tempo runs to 10 mile tempo runs the last 3 weeks before your taper week. While the workout seemed daunting at the start, I actually began to enjoy my Thursday run as it had substance. Since I was going to be running the hilly Boston course, I made sure there were several good hills in all of my tempo training runs. You should know the marathon course you will be running so you can simulate it when doing your tempo runs as well.

My long run was just that a long run. But, I do have to admit that I did not fully trust the program. So, on two of my long runs that were supposed to max out at 16 miles, I ran a 17 and an 18 mile long run. In hind site, I don’t think it was necessary. But, I felt more prepared as I waited for the start of Boston. I also set a goal to run my long runs at or just slightly slower than my marathon goal pace. What I found as I neared the end of my training was that I didn’t really need to look at my watch. I could do my runs based on feel and found that I was able to be consistent and run my goal pace without much difficulty.

I don’t know if the Brooks-Hanson program will work for you the way it did for me. I also believe strongly that it wasn’t just the training program that enabled me to set a PR in Boston. It was that coupled with my weight loss and mental preparation for the race. As I would run my long runs, I would always envision myself turning onto Boyleston St. and seeing the clock with the time starting with a “3”. I mentally prepared myself to succeed. I think you can do the same thing. Lou Holtz summed it up best when he said, “Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.”

I hope that this long winded explanation helps you if you are so motivated to try the Brooks-Hanson Distance Project Marathon Training Program. Please remember to check with your doctor before embarking on such and ambitious program. When I started the program I had been a runner for 24 year and had completed 5 marathons. I was far from a novice. Run long and strong my friends.

Here are my training totals:

June 7 – 10.10 miles (1:23:50, 8:18 pace)
June 8 – 6.00 miles (49:35, 8:16 pace)
June 9 – 3.50 miles (28:13, 8:04 pace) – Speedwork, 2 – 1 mi repeats @ 6:57 per mile
June 11 – 7.10 miles (57:27, 8:05 pace) – Tempo
June 12 – 6.10 miles (50:07, 8:13 pace)
June 13 – 6.20 miles (50:48, 8:11 pace)

Total Miles: 39.00 miles 2009 YTD Miles: 991.30 miles

Can missing my running routine affect my whole day?

It has been a while since my last blog post. The last couple of weeks were really busy for me. I was performing on the weekends in Sweeney Todd and trying to keep up with things at work. My training suffered a bit and I just couldn’t seem to find the time to put together a blog post. I hope that those of you who follow my blog are still out there.

What I realized in the last two weeks is that running is a very important part of my daily routine. I obviously knew that to be the case but I didn’t realize how much it influences my day. When I miss a single run during a week, it really doesn’t affect me in any significant way. But, when I start getting out of my normal routine as I did these past two weeks, I was really off kilter.

You see I wake up every morning at 5:00 am and head out for my run. I have found that over the years this routine allows me to start my day off on a positive note. It is my personal time to reflect on what happened yesterday and to formulate my plan for the day. It gives me a chance to prioritize the things I would like to accomplish by the end of the day. I have been performing this ritual every morning I run for more than 15 years now. I attribute my success in business to this daily ritual.

These past two weeks really took me out of my normal routine. I was missing runs. I was sleeping later than usual. My whole day seemed to be askew. I found that my organizational skills were beginning to suffer and I could not stay on task. Could simply missing my morning running routine have had that much of an effect on my day? It seems almost improbable. Yet, it was happening every day.

So, for those of you who follow this blog, I would like to know if you have suffered the same results when you were taken out of your normal running routine. If so, post a message on my blog and let others know your story. I am really hoping to make this blog more interactive and a place where fellow runners can express their thoughts and reactions to my ramblings. The good news is that I am back on track and my world is back in sync.

Here are my training totals:

May 18 – 6.20 miles (49:25, 7:57 pace)
May 21 – 7.20 miles (58:07, 8:04 pace)
May 25 – 6.20 miles (48:38, 7:51 pace)
May 26 – 3.10 miles (23:44, 7:39 pace) – Speedwork
May 27 – 6.20 miles (49:47, 8:01 pace)
May 28 – 7.10 miles (57:42, 8:07 pace)
May 29 – 6.10 miles (49:58, 8:11 pace)
May 30 – 10.00 miles (1:24:16, 8:25 pace)
June 1 – 6.20 miles (49:40, 8:00 pace)
June 2 – 3.10 miles (23:36, 7:37 pace) – Speedwork
June 5 – 6.20 miles (50:41, 8:10 pace)
June 6 – 6.20 miles (50:43, 8:11 pace)

Total Miles: 73.80 miles 2009 YTD Miles: 952.30 miles