Saturday, September 24, 2016
S.M.A.R.T. Training - How I broke a 5 year old half marathon PR
For the past couple of days, as I’ve attempted to process the race and contextualize it with my larger arc of years of running, I’ve reached a couple of conclusions. If I had to categorize my training this summer, leading up to this half marathon PR, what facilitated it?
This was what worked well in 2011, when I reached my old PR while following a very regimented training schedule:
High mileage – I was regularly running at least 50 miles per week
Track workouts – I ran one intense track workout per week
Tempo runs – 1 road workout once per week
Consistent cross training – At least 1-2 days of elliptical/swimming, along with 2-3 times per week weight training
Almost all of that went out the window this time. I simply could not devote that much attention and time to training – with the end of my graduate program in sight (!!!), this had to be a secondary hobby. My mileage was not as high, nor as consistent – I hit 40+ miles probably at least 5 times throughout the summer, but also had a couple weeks below 20 miles per week. I only did 3 track workouts, I didn’t really do tempo runs. My cross-training decreased (but I did add on a weekly barre class, and now walking my dog gives me probably at least 10 extra miles per week of walking around). So, how did it work? It was S.M.A.R.T. training.
Sensible. I learned how to be flexible. If it was 90 degrees, I wasn’t always going to get a long run in – that wasn’t safe. If I was close to getting a chapter done, that needed the priority – not my running.
Manageable. I was not going to overdo my training. This was going to be a reasonable training cycle, both to take in the pressures of writing and the heat of the summer.
Accumulative – These legs have at least 10,000 miles in them, and I was able to draw from the strength and consistency from years of regular running.
Regular. Consistency is both key and king. I've tended to always aim for a double digit run once on the weekend, and to run at least 4 days a week, sometimes 5. This consistent running over the years has built up strength in my legs.
Tactical. If I was feeling good on a particular long run, I would try to make it an effective workout and press the pace. I was getting really good at starting my long runs slow (sometimes at 9:00 pace for the first mile) and progressively increasing my speed throughout the run (cracking into 7:50s) without blowing up.
Really, those five words are virtually synonymous, but I truly believe that this approach and attitude brought me this PR. For the past couple of years, when people asked about my running, I always couched it with “Yes, I’m still running a lot, but not really training. I’m just trying to focus on finishing my dissertation.” What I should have said, and what I will say in the future is, “I’m running consistently and do have some long-term goals. While my running schedule isn’t as regimented as it was a few years ago, I’ve learned how to manage my training and make my running time as effective as it can be.” Less can be more! Now, this wouldn’t have been possible if I hadn’t accrued years of training – you need to build a base that comes with years of regular running and taking the steps necessary to prevent injury. Yes, there are some great workouts that can really help make a runner stronger, but I do believe that this broader, more holistic approach made a different and will continue to do so for years to come.