Finding Time for Midweek Workouts

QUESTION: I am about to do my third half marathon; after that, I'd like to take a stab at a marathon. I believe my schedule may finally allow me to properly train for that distance, but my biggest concern is working in the midweek workouts that peak at 8-10 miles toward the end of the programs. Do I have to do all 8 miles at the same time, or can I split the distance between morning and evening? I can work two 4-mile runs into a day’s schedule, whereas a single 8-mile run on a Wednesday would be very difficult.

HAL'S ANSWER: Unfortunately, there is no easy out. When you signed up to run a marathon, you probably knew there would be some workouts that would be difficult to do toward the end of the program. Obviously, the long runs on the weekends because of the distance, but also those pesky, but oh-so necessary, sorta-long runs midweek. The problem with the Wednesday runs is not so much covering the distance, but finding the time to do just that. For people who have 9-to-5 jobs, finding several hours on a Wednesday is much more difficult than finding twice that length of time on a weekend. In the instructions on the interactive versions of my training programs, I even suggest that people consider taking a full or half day’s vacation to do the last few sorta-long runs.

Unfortunately, splitting workouts is not quite the same. Part of the value of the sorta-long runs is the continuous running it forces you to do. In this case, 1 + 1 in this does not equal 2. If race organizers allow runners to do the first 13 in the morning and come back and do the second 13 in the afternoon, then I will allow them to split their workouts. Until then there is no easy way to modify the sorta-long workouts on Wednesdays and get the same training benefits.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Getting Mojo Back

QUESTION: I spent almost two years exercising, running marathons and triathlons, losing over 170 pounds. Three months ago, I had an extremely disappointing marathon, my second, and since then my desire to exercise has dwindled. I have another marathon this April. I am sure to be ready for it, but am concerned about how to get my mojo back to where it was. Any suggestions? I have tried running in smaller races, switching exercises, taking time off, running without a watch, running on trails, etc. All this helps, but I still seem to be in sort of a "funk." Any suggestions on how to motivate myself again?

HAL’S ANSWER: You’ve already made it difficult for me to offer motivational suggestions, because you’ve claimed all the easy ones, as above. But first, let me congratulate you for the weight lost. Look in the mirror if you need someone to motivate you. Other than that, getting involved in a precise training program usually helps. Knowing you are scheduled to run so many miles on a certain day can push you out the door when you need to be pushed out the door. Often, runs don’t become fun until two-thirds of the way into the distance, so be patient. Also, are there any training groups in your area? Perhaps you could join one. Your local running club (or running store) can help you find other runners of similar talent.

Tacking to another motivational area, consider reading some running books or watching some running movies. Let me suggest several books of mine. The obvious one is my Marathon: The Ultimate Training Guide, but I also wrote a novel about the 72 hours leading up to a major marathon, its title simply: Marathon. If you have a Kindle, check out The Duel about the classic battle between Dick Beardsley and Alberto Salazar at the 1982 Boston Marathon. Among films, the recent Spirit of the Marathon by director Jon Dunham is worth viewing. (Jon currently is finishing work on a second running film.) Two other running movies that might help advance your mojo would be Chariots of Fire and the classic Loneliness of the Long Distance Runner.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Natural Stride

QUESTION: When I started running, I used to overstride, landing too far forward, running at about 10:00 per mile. I shortened my stride primarily because of what I read on a running forum and as a way to avoid injury. Using this relatively short stride length, with heels barely kicking up, I reached a best 5-K pace of about 6:40 per mile. I feel now that running faster at the same stride length is causing me to put in a lot more effort per stride. Should I increase stride length? Does it come naturally, or do I have to consciously focus on it? Now that I'm faster, I wonder if I shouldn't lengthen again by allowing my heels to kick up further.

HAL’S ANSWER: Let me begin by first cautioning you: Don’t trust all the information you can find in Internet running forums—and that includes this one. Having said that, it seems that your experiment in changing stride length has been successful—so far. A knowledgeable coach standing by the side of the track might have been able to examine your form and gotten you to where you are faster, but sometimes we need to find our own way.

I have seen beginning runners make major changes in their running form en route to becoming experienced runners. But most often these changes have come naturally. As these new runners became more fit, and as they strengthen once weak muscles, they find they can move their legs in ways once thought impossible. I'm not certain speeding up the process by tinkering with the way the body works, does much good. And it can get you in trouble.

Why not stop worrying about form and see what happens as you run at different speeds, both in training and in races? If you under-stride, you may waste energy pitter-patting. If you over-stride, it can slow you down more than speed you up. Good luck with your form experiments, but try not to be obsessed with them, and don’t be afraid to consult with a knowledgeable coach who can watch you in person.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

April in Paris

QUESTION: I am training for my first marathon: Paris this April. I am using the Intermediate 2 plan. In Week 11, I would like to run a half marathon. Your plan suggests a half at the end of Week 9 and the first of three 20-mile runs scheduled for Week 11. How can I modify your program to match my race plans?

HAL’S ANSWER: That’s simple to do. In most of my marathon programs, I “suggest” running a test half marathon either in Week 8 or Week 9 depending on the plan, but it is only a suggestion. Runners are free to modify my plans to fit their own needs and the reality of race schedules.

Let’s look at the program. Beginning in Week 10 and continuing through Week 15 (peak week of training), the long run mileages for Intermediate 2 are: 19 – 20 – 12 – 20 – 12 – 20. Then the taper. Three 20-milers with two stepback weeks between. Usually I suggest runners do a (test) half marathon in either Week 8 or Week 9, halfway through the program. But having a half marathon race that you can conveniently run within a week or two in either direction trumps what I suggest.

Consider that by the time you near the end of the tunnel, the mileages don't differ that much from week to week. Any time you're up over 16 miles, you're in long run territory. While I promised you three 20-milers when you started the program, you could lose one if needed. Or move one of the 20-milers to another nearby week, as in the following schedule.

• Week 8 - 17 miles
• Week 9 - 12 miles
• Week 10 - 20 miles
• Week 11 - Half Marathon
• Week 12 - 16 miles (or you could move the first 20 to this slot)
• Week 13 - 20 miles
• Week 14 – 12 miles
• Week 15 - 20 miles

Use your own judgment, but try to maintain the mileage at least close to what I prescribed. Someone like you at the Intermediate 2 level has enough training base so that minor changes in the plan do not matter as much as they might to someone new to the sport.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website. 

Finish Line Etiquette

QUESTION: Is there an unspoken rule that says you cannot pass another runner just before the finish line, even if you are in different age groups or different-length races, such as a half marathon and marathon finishing together? I overheard two runners this weekend arguing about that at a race. I stayed out of the argument, because I had no idea.

HAL’S ANSWER: Simply stated, it's a "race," isn't it? And it’s your race, not a race against some stranger encountered for the first time on the final straightaway. As far as I am concerned, you are permitted to shave every silly, little second off your finishing time. If someone got passed in the last 20 meters, that person should have trained harder instead of hanging around outside the chute afterwards and grousing that someone outsprinted him at the line. Also, I particularly don't care for "unspoken rules." It's up to each individual runner to determine how hard and fast he or she wants to run once in sight of the digital clock overhanging the finish line.

Hal uses TrainingPeaks to power his interactive marathon and half marathon training plans. Check out more of Hal Higdon's training plans here or on his website.