Running with the Tail Runner harness and bungee lead.
Took CC our border collie out for her first run with the Tail Runner dog harness and bungee lead. I think she loved it. With some time, training and conditioning she may well become a pretty decent running partner
I’d been waiting for CC to be old enough to start her running.
Did CC Run?
She already loves her long walks. Covering 8-10km per day usually and still has a lot of energy. Adding in some running may help keep her happy.
Looks like she will take to the harness and bungee lead quite well. Turns out, she was better with direction and following commands that I though she would be.
CC has been used to walking with a lead and correction chain. I thought there may be some issues with the harness not providing the same level of feedback if she tried to go off course. Running beside me instead. I was pleasantly surprised.
There will definitely be more runs into the future.
The lead and harness is impressive. Definitely a purchase that I’m happy with. Check them out at Tail Runner
Running With A Dog Is Good Lesson
Dogs don’t care about pace or running statistics. It is about enjoyment. Maybe we can learn something from that.
How do you reach your next level marathon training?
For me personally most of my run training hasn’t changed much since these restrictions have come in. Mainly because almost all my training is based from home and the runs are by myself. One of the issues with these changing in life is the lack of goals. I have always had a running goal going. Usually some race in the future that I’m aiming for. At the moment we don’t know when any of that’s going back.
Times when I’ve had problems in races and training is when I have neglected consistency.
Now training is lots of easy runs, strength work, some tempo runs, the occasional MAF test and long runs. All while getting my Achilles back up to scratch. I still need to be careful not to aggravate the Achilles tendon.
I have a goal. It is to earn the next cycle of training.
Training is now going to go out to 8 or 9 day blocks. I need to be able to complete that training block without any issues cropping up. Without causing injury, without my Achilles flaring up or getting sick. I need to be able to handle and absorb the training.
The structure is to have 2 cycles of 9 days of very similar training. These will be my hard weeks. The first cycle is a step up in training, but the second should be a small extension. After which I will take an easier 9 day cycle which will focus on recovery and testing. This training should build me up, not tear me down.
This provides close goals. They are only 9 and 18 days ahead, so are achievable. The goals aren’t extreme. It’s to get through the training without it breaking me down. This forces me to look at recovery and consistency in training. I’ve got to do the daily workouts. I’ve got to be disciplined in the intensity. Take it easy when I should. Push it hard when I should.
Earn The Right
Earn the right to increase your training next week.
This week you have to be able to absorb, handle and adapt to the training you’re doing. If you pay attention you already know whether you are or not. If training leaves you stuffed for the next 3 or 4 days and you have to miss some training sessions you haven’t earned the right to train at that level. So do what it takes to build yourself up earn the right to train hard people and running.
I’m gonna take you through my current marathon base training.
There’ll be a few tips on how you can apply it to your own program.
What Is Marathon Base Training?
Most people think it’s lots of slow training. Keeping down the intensity and pushing up the volume. Lots of long slow distance work. To a point for some applications that might be the case. For me the point of base training is a bit different.
The Point Of Base Training
The point of base training is to develop a well conditioned athletes capable of optimally responding to the demands of competition specific training.
Training to train is getting fit enough to handle the really hard training that makes up your competition specific work. The better your base the harder you can train further down the track. The more gains you can make as you get closer to racing.
Marathon Base Training Outline
I set up my training in four to five day blocks. At the moment given my circumstances, doing a lot of extra work hours. In this new world of corona virus my work is flat-out. Extra night shifts and extra hours. I haven’t really got a pattern. So only looking 4 to 5 days ahead seems to be the best approach at the moment.
In those 4 to 5 day training blocks I’m trying to include:
a long run
a tempo run
strength (running specific)
strength (other stuff)
How these sessions fit into those days will vary with each block. It’s about the best fit each time. I’m gonna try and separate the tempo and the long run with 1 or 2 days in between. I could start with the long run. It could be the second session, or be the 4th. Whatever is the best fit in amongst the rest of life.
Keeping tabs on recovery and if needed I’ll stick in an extra easy day or recovery day between the training blocks. It’s a work in progress. These times are uncertain at the moment. At the moment I’m still able to run outside. That may change in the not-too-distant future. Isolation or lock down may get stronger. So this plan though allows me to adapt to the ever changing constraints forced upon us. It also is a good setup for other situations as well.
The tempo run is just my little bit of introduction into something a bit faster or a little bit harder. I’m going to keep it within a heart rate zone between 75 to 87%. Not too concerned about exactly where I sit in that range. Just going to run out on feel. Keep it at a steady consistent effort. An introduction to get my legs and Achilles tendon used to something a little bit faster. Pushing it any quicker than that will leave my Achilles tendon at risk. Faster running at this stage still leads to a bit of a flare-up. The basic approach with these tempo runs is to start out at 20 minutes and each time around will add about five minutes.
About every 2 to 3 weeks I’m going to replace that tempo run with a MAF test. It is the Phil Maffetone test where he’s talking about maximal aerobic function. For me being 42 years old 180 minus 42 that gives me a heart rate of 138bpm. The point for me is to run 8km at exactly that heart rate.
As my training progresses I should be able to maintain that exact same heart rate. How much I slow down from the start to the end of the run should reduce while the average speed of the run should improve.
I’m not following the Meffetone training program. I’m not limiting my training to below that heart rate. As such it’s a good reference point that I can go back over the years for my own training. It will give me a good guide to where my basic fitness sits.
Probably my favorite run is the long run.
The aim is to get in about two hours and maintain a heart rate between 65 to 75% of heart rate max. Pacing I don’t really care about. I’m hoping to keep an even pace from the start all the way to the end nothing much more complicated than that.
About every second long run I aim to increase the time out by 10 minutes. On alternative long runs I’ll stick to two hours. Giving the pattern of:
2:00, 2:10, 2:00, 2:20, 2:00, 2:30, 2:00…
Hopefully I can progress safely with this format. As long as the Achilles isn’t flaring up I should be able to.
Strength Training For Marathon Base
For strength training I’m going to do one key session. This is the session that I have will make sure I include every training block. It’s my run specific strength training. Currently concentrating on the calves, hamstrings and glutes. Predominantly leg work with core strength stability training. This is the primary strength training session. I will always include this. Skipping an easy run if needed.
A second strength session is listed as other. This covers everything that isn’t directly run specific. It can be just some fun stuff, upper body work such as overhead presses, pull-ups, more core work. Basically anything in order to stay fit for the rest of life and work.
Easy runs are dotted in between the mix of training. Ideally I’ll be running between 60 and 90 minutes, but I know how time pressures are at the moment. I’ll be happy with anything between 30 and 90 minutes.
Before a 6 a.m. work start I’ll be getting up at 4 a.m. giving about 30 minutes to fit training in. The pace of these easy runs is purely based on intensity. I’m going to keep the heart rate between 55 and 75% of heart right max. These easy runs will feel excruciatingly slow. They are so slow that I’ve turned off the pace data fields on my Garmin. I don’t need to know my pace. This helps with the intensity discipline that will allow me to get the ongoing training done. This is why including a semi-regular MAF test means I’m able to keep track of improvements around that first aerobic threshold. Improvement here I can indicate I’m setting up a good base.
Marathon Base Training Summary
The plan is pretty simple:
4-5 day training block to include:
This simplicity makes it easy to adapt according to different roster cycles and other commitments of life while I’m still able to run outside.
It’s quite doable nothing overly hard in the training. What becomes hard is being able to maintain that consistency over a long period of time.
My first week of run training went well. The first day of training started with an interval session:
3 x 4 minutes hard with a 2 minutes recovery jog.
Performed over undulating terrain this was my first real run. It was a struggle. So much slower than hoped. I’ve got a long way to go.
Finally back into my first week of training. I’ll tell you it feels good to be back running. I’ve lost a lot of fitness. If I’m really honest it’s not just since the melanoma that I’ve had time off. It’s more than two months with the injury before that. I hadn’t really put together a good training week for over four months.
Bonus for the first week of running we went down on holiday to Cape Woolamai on Phillip Island. It’s a beautiful location with amazing beaches, nature park, wallabies and views that are fantastic. I highly recommend spending some time down here. Click here for even more details.
First Week Of Running Principles
Truly back at square one. I’m keeping easy at super easy. This means feeling way too slow. Sometimes faster running feels easier. If I was running with someone I would definitely be able to hold a conversation with no trouble.
The training format is intervals followed by three days easy running. Then back again for intervals and another three days of easy running.
Getting a lot of the smoke haze coming in from the bush fires. With a bit of hindsight I probably shouldn’t have run. Starting a couple of those runs just as the sun was coming up I didn’t appreciate how bad that smoke was. Not until I got towards the end and had enough sunlight.
For the first week those easy days were all about 60 minutes. Limited to just covering some distance to get used to running again. No worry about pace. In fact I set up my watch so that all it showed was time. No pace, no heart rate, nothing about effort or even distance. That way I wouldn’t have to worry about how fit I used to be versus how fit I am now.
For the intervals. Starting with three by four minutes with two minutes recovery. That recovery is just a super easy jog. Those four minutes on are definitely not easy. The aim here is to run at a pace that I can maintain for all intervals right to the end. I went out too hard and couldn’t maintain that pace anyway.
The first week of run training went well. It’s so good to be back running.
The beauty of Cape Woolamai comes out better in video than it does in word…
Reach a fitness level to run a sub-3 hour marathon
You notice there isn’t a deadline listed in those goals.
Pushing a hard deadline on a sub- 3 hour marathon will likely risk my first goal of staying injury proof. Therefore I am open to however long is needed. It could be 6 months, or it could take over a year. I don’t know yet.
I’m seriously cutting back on my run volume. Long runs and high volume will be a quick way back to injury for me.
Guidelines for run volume include:
I have to be able to maintain good form for each and every run
The volume must be well within my capabilities
It is the running equivalent of stopping 2-3 repetitions short on a weight lifting set. Adaptation still occurs with until grinding yourself down into fatigue.
More Other Stuff
Less running leaves some extra time.
With this extra time I am dedicating it other training modaltities:
Prehabilitation / Rehabilitation
These will now be written into my training plan. Previously I have been performing these on an ad hoc basic. It didn’t work.
Less running and more other stuff means more variety. I am looking forward training that doesn’t entail mile after mile after mile.
I am expecting this change in approach will reduce the feeling of grinding day after day. It reminds of how I used to train for triathlons. You could partially recover from one discipline while hitting another hard.
I expect my training to be quite effective. More importantly it should be a lot of fun.