Brooks-Hanson Helps Your Speed

My running has really changed since 2009.  That was the year that I discovered the Brooks-Hanson training program.  Before I used that particular training program, my average pace for a training run would fall somewhere between 9:45 and 10:15 per mile.  Fast forward three years and I am running comfortably during my long runs between 8:40 and 9:10 per mile.  When I really pull back as I always do after a race, I find that a 9:30 per mile pace feels almost like walking.  Most runners my age have said good-bye to their days of setting PRs.  I, on the other hand, have set new PRs in the Marathon, Half Marathon and 5K distances since turning 48.

I firmly believe that it is due to two factors – I have been relatively injury free and the Brooks-Hanson training program.  I started running to stay healthy and to stave off midlife weight gain.  I started running 5 and 10K races for fun.  Since I had no experience with any type of training program, I would go out 3-4 times per week and get some miles in with no particular pace goal.  This allowed me to run races when I felt like it.  I wasn’t pushing myself too hard so I never had any injuries.  Looking back on it, I was not wearing my body down at an early age like so many other runners who train hard from the start.  Ignorance of proper training techniques including speed work and tempo runs is probably what allowed me to stay injury free.

I will admit that when I signed up to run my first half marathon, I used a training program I found at the Runner’s World website.  The program worked well for me. However, I did experience some knee and hip problems as my mileage increased.  I even had a bout with plantar fasciitis.  My chiropractor was able to help me recover from those minor injuries.  I also had some of these same issues again when I moved up to a marathon training program. I am now convinced that those programs were not right for me and didn’t allow me to properly train my body for the latter part of the races where you have to dig deep to keep going.  As time went on I learned to listen to my body and to slow down and rest when needed to ensure that I could get to the starting line injury free.  Since then I have been running injury free.

I believe strongly that the main factor in my ability to improve my race times has been my adherence to the Brooks-Hanson training program.  The program consists of 6 days of running with only one day of rest.  The program teaches you how to run even when you are tired.  Studies show that running in a depleted state boosts fat burning and teaches your body to use glycogen more efficiently.  Muscles use their glycogen stores for energy during strenuous exercise.  Using the Brooks-Hanson training program helps you improve your glycogen efficiency through the weekend double long run.  This coupled with the mid-week speed and tempo runs have improved my ability to run comfortably even when I am in the final stages of a race.

If you are interested in finding out more about the Brooks-Hanson training program, I wrote about it in detail in June 2009.  I have been sticking with this training program ever since finding it back in 2009.  I am convinced that it is the main reason I have been able to set PRs at an age when most runners are slowing down.  Whenever any of my running friends ask me about my training methods, I always tell them about this program.  But I warn them that they need to have been running steadily for several months before attempting this program because it could lead to injury.  This is not a training program for a novice runner.  However, if you have been a runner for many years and have completed one or more distance races, it is a great program to recharge your passion for running as you will see significant improvement in your times.

Mar. 4 – 5.20 miles (48:08, 9:14 pace)

Mar. 5 – 6.20 miles (59:17, 9:31 pace)
Mar. 7 – 6.20 miles (54:53, 8:49 pace)
Mar. 9 – 6.10 miles (54:27, 8:57 pace)
Mar. 10 – 8.30 miles (1:11:32, 8:37 pace)
Mar. 11 – 5.10 miles (48:20, 9:31 pace)
Mar. 12 – 3.20 miles (24:20, 7:36 pace) – Speed Work
Mar. 14 – 5.10 miles (46:07, 9:05 pace)
Mar. 15 – 5.10 miles (41:20, 8:06 pace) – Tempo Run
Mar. 16 – 7.30 miles (1:04:44, 8:49 pace)
Mar. 17 – 7.10 miles (1:03:49, 8:57 pace)

Total Miles: 64.9 miles
2013 Total Miles: 407.5 miles

Phoenix Half Marathon Race Report

This weekend was the Phoenix Marathon;  It is a bit of a misnomer as there are actually three races on marathon race day.  There is the marathon, of course.  But there are two other races as well.  They hold a Half Marathon and a 10K race all on the same day and on the same course.  They start the Half Marathon right at the half marathon marker for the marathon and then they start the 10K 1/10 of a mile from the course.  Runners in that race run the last 10K of the marathon.  All runners who participate finish in the same place.  It is really a cool way to run a festival of races all on the same day.

I signed up five weeks ago for the Half Marathon.  My new employer, Sprouts Farmers Market, was one of the sponsors of the races.  I was offered a free entry for the race.  This saved me the $89 entry fee.  I decided to run the half because I had kept up with my running over the last few months.  The only thing I was a little worried about was that I had not been training for a long distance race.  Since I had run several half marathons, I knew that my base mileage would allow me to go out and finish the race.  I just didn’t feel like I could run it for a fast time.  I set a very simple goal to finish and have a good time.  Both easy achievable goals.

The instructions for the race said that we had to park at the Mesa Riverview shopping center where the finish line was set up.  The buses that would take us from the parking area to the starting line would be available from 4:00 am to 5:15 am.  That is a really early hour to be up and out the door. They said that the last bus would leave at 5:15 am sharp.  I set my alarm for 3:45 so I wouldn’t have to stress out about the drive to the parking area before the race.  I went to bed early so I would be well rested for the race. 

For some reason I woke up without the alarm.  Unfortunately the clock read 4:15 am.  Apparently I had not actually set my alarm.  I lept out of bed and jumped into my running clothes.  I ran to my car and headed out for the 30 minute drive to the parking area.  When I got to the exit for Mesa Riverview the cars were backed up for almost a mile.  There were no police directing traffic.  I had to sit there.  I was getting very anxious that I was going to miss the last bus.  I finally decided that with so many people still trying to get into the parking area that I would not miss the bus.  They would have to hold the buses.

Runners huddled around the heaters

I finally parked and hustled over to the area where the bus to the starting area for the half marathon was waiting.  I got on the bus and we headed to the starting line.  Once I got onto the bus, I felt more relaxed.  I chatted with the guy next to me.  The ride took a little longer than I thought.  When we arrived, I got off and headed to the port-a-potty line.  I chuckled to myself when I noticed that all the runners not in line were huddled next to the propane heaters.  It was 55 degrees and clear.  You would have thought it was really cold.  But, if you are not used to cool weather, I guess it was cold.

The race was being run on time and they played the Star Spangled Banner with 15 minutes to go before the gun.  They had a fireworks display along with our anthem which was pretty spectacular.  After the fireworks, they asked us to head over to the starting line area to get ready to race.  I was still trying to figure out what pace I wanted to run.  When I saw the 1:50 pace placard walk by, I decided it was a sign (both metaphorically and literally) that I should shoot for a 1:50 finish.  I figured I would keep up with the pace group until I felt like I needed to pull back.  No harm in trying to run a good time.

The gun (or cannon in this case) went off right on time.  The 2,000 or so runners headed out just as the sun was rising.  The weather was perfect.  It reminded me a lot of the weather I had in the 2009 Boston Marathon. Maybe this too was a sign.  I felt really relaxed as I ran with the group.  No one was talking much.  I had my headphones in and was listening to podcasts to keep my mind off of the race.  I was able to keep up with them with no issues through 7 miles.  At that point, the slowest mile we clocked was 8:31.  I had passed the ½ way point and felt strong. 

I kept the pace setter in my sights for the next 2 miles.  But, I could feel I was slowing down a bit.  This is where I realized what a lack of true training means during a race.  While cardiovascularly I am in great shape, my legs were not well prepared for the pace I was trying to achieve.  Despite that, I still could see the group leader.  He was further ahead and I was starting to slow down to an 8:45 pace.  As I passed mile 10, I decided to try and catch up to them clocking an 8:29 mile.  In hindsight, that was not the best plan.

I did catch up to them but I paid the price.  Mile 12 took me 9:01 and I had to walk through the water stop as I was starting to feel thirsty even though I had been taking in fluids at every stop after the 5K marker.  I got some Powerade in me and decided that I was going to push hard the last mile and finish strong with a big grin on my face.  I ran Mile 13 in 8:35 and crossed the finish line in 1:52:03.  Even though I didn’t hit the 1:50 mark of my pace group, I was really happy with the results.  With not enough training, I was able to go out and run a sub-2 hour half marathon.  Fantastic!

A happy Froggie Ted at the Recovery Zone

When I got back to my apartment, I went back to look at my ½ marathon times in the past to see how this race ranked.  Much to my surprise, I had run a PR in this race.  I couldn’t believe it.  My best half marathon time had been a 1:53:44 at the B.A.A. Half Marathon in 2010.  Wow!  Of course now I am wondering what I could have done if I had trained properly.  Regardless, I am so happy to have set a new PR.  I think some of it could be due to the fact that I had no expectations and I ran a pace that felt comfortable but still pushing my limits.  My body apparently has great muscle memory.

I am going to do mostly recovery running this week to let my legs get back to normal.  I am going to train hard for my next race which is the Ragnar Relay Cape Cod in May.  Yep, this is another one of those crazy 200 mile overnight relays.  Here is how Ragnar describes it:

An overnight running relay that will take you through some of the most scenic spots in the Northeast. Your team will start on the shores in Hull, head towards Plymouth and run along the canal trail. Pristine beaches and historic towns await you as you run, walk, or crawl through Cape Cod on your way toward Provincetown. Make history with your crew as you conquer the course and then party Ragnar Style at an epic finish line you’re sure to remember for a lifetime.

I am ecstatic about the results of my race.  I can’t wait for the Cape Cod Relay. Stay tuned for more of my crazy running adventures.

Feb. 5 – 3.20 miles (24:38, 7:42 pace) – Speed Work

Feb. 7 – 6.20 miles (50:06, 8:06 pace) – Tempo Run
Feb. 8 – 6.20 miles (58:54, 9:30 pace)
Feb. 11 – 6.20 miles (56:40, 9:05 pace)
Feb. 12 – 3.20 miles (24:07, 7:30 pace) – Speed Work
Feb. 14 – 6.20 miles (49:52, 8:27 pace)
Feb. 15 – 5.00 miles (45:08, 9:02 pace)
Feb. 16 – 8.40 miles (1:10:57, 8:00 pace)
Feb. 17 – 10.10 miles (1:33:52, 9:14 pace)
Feb. 18 – 3.20 miles (24:07, 7:32 pace) – Speed Work
Feb. 21 – 6.20 miles (49:40, 8:00 pace) – Tempo Run
Feb. 23 – 7.20 miles (1:03:13, 8:49 pace)
Feb. 24 – 6.20 miles (55:05, 8:53 pace)
Feb. 25 – 5.20 miles (49:04, 9:26 pace)
Feb. 27 – 6.20 miles (56:40, 9:05 pace)
Mar. 2 – 13.10 miles (1:52:03, 8:34 pace) – Phoenix Half Marathon
Mar. 3 – 2.50 miles (23:53, 9:31 pace)

Total Miles: 235.9 miles
2013 Total Miles: 342.6 miles