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
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