Back to Training Tips Table of Contents.
Dear Coach: I have been running about one year and have slowly built up to running 12 miles per week, consisting of one short and one long run. My goal is to improve my 10K leg of the triathlon. I play squash twice per w eek during which my heart rate goes up quite high. Could I expect my running to improve if I cut back on squash? K.
Dear K: If you want to improve your 10K race times, you need to slowly build up to running 20-25 miles by running 3-4 times per week. I suggest trying to build your long run to 10-12 miles by adding a mile each month. Yo u also need to do one or two quality workouts each week at or slightly above your anaerobic threshold (AT) which is 80-85 percent of your maximum heart rate. Two of my favorite workouts are three one-mile repeats at 80-85 percent with a 400 meter recovery between miles and a 15-20 minute nonstop run at 80-85 percent. You might consider racing 2-3 times per month using the race as a substitute for an AT workout. I do not think you need to run more than four times per week because, as a triathlete, you have to allow time for swimming and biking in addition to your running. It is possible to get by on three days a week of running. One of my runners successfu lly completed an Ironman this fall by doing one long run and two AT workouts. The quality of your workouts for a triathlon are more important than the quantity. I don't think your squash playing is helping your running, b ut if you enjoy it, keep on doing it. Remember that the primary way you get faster as a runner is by running! Other activities may help your fitness level but the specific motion of running is what is most effective at tr aining your body to run faster. My only caution is not to do an AT workout on the same day that you are playing squash. At some point you may have to decide what is more important--running a faster 10K leg or playing squa sh.
ATTENTION SERIOUS MARATHONERS: I am pleased to announce in conjunction with the Washington Running Report that we are offering a training program for a fall marathon for runners interested in qualifying for the 1998 Boston Marathon, running a PR, and/or being competitive in your age group. (See the advertisement in this issue for details and cost). The only requirements are that you must have already completed a marathon an d be willing to train with a heart monitor (monitors will be available for purchase for those who don't already own one).
Each runner will have a private consultation during which I will develop a personalized training program based on your current level of fitness and training. You will receive individualized workouts designed to help you m eet your marathon goal. You will also learn the secrets of effort-based training with a heart monitor. Each runner will have telephone and e-mail access to me as well as follow-up in-person consultations as needed. In add ition, there will be a weekly Saturday long run (tentatively scheduled for Bluemont Park in Arlington) where I will address a different topic on running a successful marathon and provide tips to help you run a successful marathon.
I know that many runners are frustrated by their marathon performances with times much slower than their 10K race pace would predict. If you are one of them, then this is the perfect program for you. Instead of wasting another summer of training with unsatisfactory results, consider using my experience and knowledge of effort-based training to help you over the hump. A personal coach may be just the thing you need.
While I cannot guarantee success, I am confident that most runners who follow my training plan and workouts will meet their goals. My success rate for MCRRC runners attempting to qualify for the 100th Boston was almost 90 percent (13 of 15). One of the two who didn't qualify became ill a few days before the marathon while the other lost his incentive when he received a lottery entry. The latter recently ran a marathon PR at the age of 56 and qualified for Boston for the first time in his life.
Don't wait too long to sign up if you are interested. The Washington Running Report and I have decided to limit this program to only 25 runners. We want to ensure that all the runners receive a quality product and enough personal attention to help them achieve their goals.
Call the Washington Running Report at 301-871-0005 to register.
