2013 Progress Report - from Adam
I am writing this progress report as a guide to accompany your training. What I am doing is exactly what you are doing. Yes, there are differences, but I will explain them along the way.
All of the runs that I talk about can be viewed in your running log. Here are the step by step instructions to view other people’s logs that are following the training:
1. Go to your log
2. At the top click the “Community” link
3. You will see under “My Groups” “Run Byfeel”, click it
4. Click on the link for “reports”
5. Choose the log you would like to view, I am “Adam_runbyfeel”
It is important to reflect on your own training, and to view others to gain understanding if this is your first time through the cycle. There will be differences with ALL programs, however the order of the training, the process will be similar. Once a cycle has been completed you will know when to do certain types of training, and will be able to see this in your peers. This first progress report will serve as your first view of another’s program following this process, with Cliff Note’s!
Now, without further ado...
I took November off, as it was a bit crazy with the Sandy storm and the New York City Marathon being cancelled. My first week back of training would be in Costa Rica, in the mountains at 7,000 feet altitude. Both of these factors will influence my training, but knowing that the first phase of training is RUN BYTIME, I did exactly that, as you can see from my log not concerned about pace. My progress through this phase is rapid at this point, having conducted the process many times. Usually after 2-3 weeks of just running for time my body is acclimated to the volume. I then began phase II, RUN BYHEART.
On December 9th I ran eight miles, easy pace, mid week long run of an hour and twenty minutes. My easy pace heart rate is 120-130, so you can see from this run that the average of 134 was a bit higher. My pace at this heart rate will improve throughout the training, but I will always maintain this heart rate range for all easy runs. My pace at 134 HR average was 10:01. Yes, it is slow, but I have to adapt to the external factors, such as altitude and the mountainous terrain. This will be the same for you; an example, if it is very hot or humid out you should always maintain the proper effort, and not exceed your limits as that will lead to over-training or injury.
For my harder effort aerobic run, I ran seven miles for a little more than an hour, 144 heart rate at 8:42 pace. 140-158 is my aerobic heart rate range, 140 being the low end of 80% of my max heart rate and 158 being 90% of my max heart rate. Statistically I know that my best marathon pace will be at a heart rate of 85-88%, so in order to meet my goal I have a lot of work to do! This aerobic run felt hard, as it was my first in about a month and a half. As I continue to do these runs they will become easy, as my aerobic system adapts to the waste build up, and I build a tolerance to it. As you do these runs you will be improving your economy which is essential to the marathon. You will be practicing running close to your marathon effort, which will make you more efficient, and less likely to bonk around 18 miles. Remember, marathon is 97% aerobic, so you will to develop this system as high as possible before working on speed.
Fast forward just three weeks and you can see that on January 2nd I ran 9 miles in one hour and five minutes, 7:17 pace, at a heart rate average of 138. I am improving. No speed work, just aerobic running, at the proper effort for the proper amount of time. For me to reach my goal, 85-88% of my max heart rate needs to feel easy, and the pace needs to be faster than it currently is. Every five weeks I will conduct a progress test, to see what my pace is at this effort. When I can run 90% of my max for one hour I know that I will be ready to do race specific training, to improve my pace and train my anaerobic system. Until then I will do as much aerobic running as possible, under 158 for me, or 90% of my max. 90% is not my starting point, but first running a lot, RUN BYTIME, then starting at 80% of my max, working it up as it feels comfortable, RUN BYHEART, until 90% feels easy. I will then be ready to train to race, to do hard work, depending on my weaknesses, and depending on the race distance I am focusing on.
For me to reach this, 90% of my max for one hour, comfortably, consistency is essential. I will never reach my goal otherwise, so get out there, do the work, and you will succeed!
Hopefully I will be consistent, and in another 4-5 weeks I will have another report to show the improvement, which should reflect in your own training too...
Keep up the work,