This is how it works-
I love to run but there are times when I would rather not. This is when the voices start. Chants, name calling, guilt and reverse psychology is how they get me up and out the door. I don't really mind the voices and have actually started looking forward to their daily calls. Together we have formed a running club that supports, encourages and competes with each other. I love these peeps. They are much more experienced, talented and tougher than I am. Pushing me out the door, through the hard miles and up the monster hills when I am feeling lazy or want to give up. Some people have "real" training partners, coaches and support crews. My team is ALWAYS with me and helps me to keep my eye on the prize and not veer off the track. Sounds crazy- Yeah, probably is.........

Monday, July 15, 2013

Training? Training?? I Don't Need No Stinkin' Training Plan....

I used to think that I had it all figured out. This running stuff is really simple after all. Just lace 'em up and hit the road. Run as fast as possible for the desired distance and call it good. Go back the next day and run just a little faster. Training plans were, in my mind, something designed by "professionals" to make money. Every copy of Runners World seemed to have one that was just a little different than the last issue but claimed to be better. I tried a few early on because, like most beginners, I was lost and wanted to improve. It wasn't long before I started feeling like a complete failure. I couldn't find the time and I didn't understand 90% of the stuff it wanted me to do. Pretty quick, I abandoned my faith in the "experts" and just decided to run. Looking back, this was the smartest and dumbest move I ever made. Weird.

When I began "training" for my first full marathon back in 2007, the goal was to finish. I knew that a 3:30 was realistic but wasn't sure how to get there. I perused the internet and found several plans that promised to take me my goals and beyond. I noticed that they all had a few things in common. First, every plan called for a build up of miles over a period of time, usually 16-20 weeks. Second, they all called for some type of speed work and recovery days. Finally they stressed the importance of maintenance runs. Seemed simple enough so I built my own plan by stealing from several and combining them into something that would fit my life and schedule. It was genius. I cut out all the speed work stuff, mainly because I had zero understanding of it and partly because it seemed too hard, and ended up with a plan that would end up matching total mileage with the majority I had found.

Things worked out okay. I ran a 3:13 for my first marathon, qualified for Boston, didn't break any bones and fell in love with the longer distance. Because of my luck, and I really think it was pure luck, there was an arrogance that I had it all under control and most plans were just money making gimmicks. I carried on through a few more marathons and eventually found myself looking at ultras. Back then there really weren't any real plans for 50k's and up. Sure there was a lot of "tweak your marathon plan" type of articles but no real clear plan to step up the distance. This,of course, help solidify the idea that I didn't need no stinkin' plan. Just run dude. That's all you got to do. So I did. After running a couple of fairly successful 50 milers I wrote about some of the stuff that discouraged me from training plans....

I am one of those people that believe that the only way to “truly” learn is through personal experience. Sure this takes a little longer and there are some risks, like injury and never reaching the peak performance, but still, I think it is the BEST way. I may be way off base here, but it seems that most of these “experts” are basing there plans on what works best for themselves......exactly what I believe.....but want to apply it to everyone else. HOW can one plan work for everybody? I mean, they are almost always backed with some type of guarantee. (I guarantee that if it doesn't work for YOU, it was because YOU didn't follow the plan properly.) 

VO2 max, lactic threshold, fast-twitch, slow-twitch, pronation, fartleks, tempo-run, marathon pace, mp+ 30, heart rate and Yasso 800's....... that crap blows my mind and leaves me feeling less like running and more like taking a nap. I kind of understand some of it and do not care about the rest. What I do know is this...... When I run as hard as I can, my heart beats faster and breathing becomes difficult, so I slow down. When I get thirsty, I drink water. My marathon pace depends on the course, weather and how I feel that day. Yasso 800's tell me nothing except that I hate running 800's. The rest of that “technical” stuff is just mumbo-jumbo to me. 

I have tried to follow some plans in the past and usually end up tired, sore and less motivated than ever. Some of it is because of the time commitment required, some due to the mid-week speed drills but mostly because I hate the inflexible nature of a strict plan. Knowing that training is more important than the actual event, I WILL follow a training plan for all future events. The plan will be the same for everyday if possible, try to hit back to back long runs (10-12 miles followed by 16-20 miles the next day). Some will be slow, some will be faster but they will ALL be on my terms- depending on how I feel that day. (Read that nonsense here)

I stuck to this idea, this "plan", that all I had to do was run and everything else would fall into place. And it did. For the most part. I employed this theory through a couple of sub 3 marathons, a few very fast 50k's, two sub 24 hour 100 milers and a sweet 50 miler that left me with a state record for my age group. It was working. Nothing could stop me. Nothing. Well, almost nothing. Nowhere in my "plan" did it take into account that I could become injured and what I should do about it once it happened. My experiences in the past with injuries had been few and far between. A little knee pain? Calf muscles are sore? Hamstring issues? Plantar? Shin splints? ITB? Rub some dirt on it dude... you got to keep up the mileage. So I always did.

Back in late December, 2011 and early January of 2012, The Idiots Running Club was formally created and our motto became ti no trid emos bur which is simply rub some dirt on it backwards. It came about because of my attitude that we, as runners, didn't need to play by the rules and just had to tough it out if goals were to be met. This motto and dumb little club pushed me to continue my arrogant ways for a while. (I still believe in the "dirt method" for the most part- most of the time we talk ourselves into quitting because of "make believe" pains/injuries.) In April of 2012, I ran the Ouachita 50 miler with some big time knee and calf issues. Going in to the race, I knew there were problems and coming out I made a ton of excuses but the fact was that I had over-trained and really just didn't have a clue how to prepare myself for the distance.

Earlier in the year, Jeff Kline from PRS Fit and I started "talking" via twitter and facebook. He is the owner of PRS Fit and quickly integrated himself into the Idiots Running Club group page on facebook. To be fair and honest, I really thought he was full of crap when he first started posting and tweeting. I automatically assumed it was another "get rich quick" scheme and he was just trolling for clients but in the interest of providing knowledge and helpful tips to the club I allowed him to continue his interactions while monitoring and inspecting every post for even a hint of a sales pitch. To my surprise, he only offered sound advice and quick responses to every question asked, whether directed at him or not, we eventually set up a weekly "Ask the Coach" forum for members. His responses were in the form of private video mails, if the question was of a personal nature,  public videos and in depth comments for all to see if the questions could be publicly addressed.

Jeff really impressed me with his work ethic and generous nature. In fact, it got me thinking that maybe there was something to the whole "hire a coach and follow a plan" thing. So.... Jeff and I spoke in May of 2012 and by June I was onboard. My initial thoughts were to just give it a shot for a few months and see what happened. I was still recovering from various injuries but I wanted to run the Arkansas Traveller 100 in October. Again, to be honest, I was very skeptical of his methods and the first few weeks didn't help make me a believer. You want me to do what? A heart rate monitor? Throw out the distance/pace and run for a set amount of time only? Are you freakin' insane???

On more than one occasion, I questioned whether or not he understood what ultra running was really all about. I mean, it IS different than marathons or triathlons and he didn't really have a resume for training 100 milers but.... I stuck with it. Each week seemed to get a little better. The heart rate training started to actually make sense and the benefits were showing. Granted, I wasn't going to run any sub 18 5k's or sub 3 hour marathons BUT the 100 miler was looking much easier. But the "run slow-build aerobic base-trust the process" crap made me wonder. I still wasn't completely convinced.

At the starting line of the Arkansas Traveller, I was nervous as hell. There was NO WAY that I could run a sub 24 on this course with the training that I had. All I had done for the past 4 months was run slow. All the time. Sure there were a lot of miles but they were SLOW. I should have been running fast. This dude is off his rocker. I'm going to die at mile 30 and end up coming in DFL. This is going to suck.....

It didn't suck. I had a great day. It poured down rain, it was cold, I kept my nutrition in check and my heart rate stayed so low that I wondered if I was even alive. At the end of the day... night.... whatever... I crossed the finish line in 4th place overall with a time of 21:29. Not a 100 mile PR but much better than I had ever dreamed on such a tough course. The very first text message I received was from Coach Jeff, who had stayed up all night tracking the race online. That meant a lot to me because I am far from elite and still hadn't figured this dude out yet. After the race it was easy to follow his twitter/facebook timeline and see that he had indeed followed my progress throughout the day and was excited about the prospect of a good finish for me. This was HUGE because, like I said, I just didn't expect that level of dedication from him for a non-elite runner like me.

We had scheduled a running clinic in my small town for the very next week. Jeff showed up and gave a great clinic to all the runners I could round up.... there were only like 10 of us that came. I apologized for not being able to attract more people because I knew his expenses were going to be more than he brought in. His response was simply, "I don't do this to get rich." and I couldn't help but believe him. We talked about the Traveller and I told him of my plans to go sub 20 at Rocky Raccoon. He told me he would make the trip to Texas and help crew/pace me. Yeah... right.

Rocky Raccoon 100 Miler in Huntsville, Texas. Coach Jeff was tripping over the roots on the toughest section of the course. Cussing, smiling and encouraging me to keep up the pace. We were at mile 70 and I couldn't help but wonder "Why in the hell would this dude show up, at his own expense, to crew me?" There was no real benefit for him. He could have just stayed home and followed online. The answer seems obvious now but it was a puzzle then. He truly does care about the runners he coaches. His dedication is not a smoke screen. It is real. He was there so that WE could reach OUR goals. This wasn't just something that I wanted, he wanted it as bad as I did. After the last pacer left me at mile 92 he told me "This is it. You have an hour and a half. It's all on you now. You know what to do." Those simple words, and the the fact that he no longer felt a need to send a pacer, let me know that he believed in me. He knew that I wanted it. He knew my personality and KNEW that the training was solid. The 100+ mile weeks, the 300+ mile months, all the time we spent going over the plan had paid off. He understood where I was in that moment. Can't find that in a magazine.

I crossed the line in 19:37, well under my 20 hour goal, with a PR of over an hour. We celebrated with an Oreo, which was a big sacrifice on his part, and I couldn't thank him enough. Still can't. This post isn't an advertisement for PRS Fit. I do think you should at least give Jeff a phone call but that's up to you. (it doesn't cost that much- tell him I sent you) It isn't a retraction on my earlier thoughts about "one size fits all" training plans. It is, however, an endorsement for smart and efficient training, and my personal recommendation to find a plan or coach that will bring you to your goals in a way that brings out your potential and minimizes risk of injury. Oh... Injuries? Yeah... haven't had any of those since I started with PRS Fit. Next up? How about a sub 19 at Rocky Raccoon next year, Coach?



Paula Kiger said...

Aw, except for the super high mileage part, this parallels my story and experience too. I got in with PRS Fit but kind of lurking on social media and spoke to Jeff a full year before the coaching started -- and that first talk was a) free and b) helpful and c) set the tone that it's not about the $$; it's about our success. Not I need to find a long race named after an animal that he can get me through :-).

DP_Turtle said...

Well said. And that applies to both David AND Paula. Coach Jeff is my 2nd coach as an adult. The first one was local, which I thought would mean I'd get a lot of personal attention and care. Wrong. I got one email a week, and it was clearly from a cookie-cutter plan. With Jeff, I get emails, tweets, Facebook posts, texts, and face-to-face Skype talks. Oh, and a big ol' team that does the same.

I've achieved things I thought I couldn't and turned in times that I thought were waaaaay in my past.

Like you, I was a big doubter (and I still don't get into all the heart-rate monitoring stuff), but I can't argue with the results. It's great to see such a well written description that mirrors my own experience.

Run on, Dude.

David- said...

Thanks Paula and David. Nice to see that I'm not the only one that went in skeptical and was completely turned around. I did forget to mention all the interaction that comes with PRS Fit. Jeff is always wanting to talk strategy.... I still need a lot of work in that area but I'm getting a little better at going in to a race with a half-decent plan. I still run until I puke but it's always in the plan. :)

Keeley said...

Hmmm. For quite a few years I have been right where you were; utterly skeptical. OTOH, I trust you - you're not a BS when I read what you have to say it makes me go "Hmmmmmm...."
OTOH I am now incredibly injured, only able to run 30 mins at 12 m/m if I'm lucky, so I doubt there'd be a coach who would want to get anywhere near me. =P I've all but given up running and am now cycling. Bummer.
Very interesting blog post though. Food for thought. Thanks.

David- said...

Keeley-This post was a year in the making. I wanted to be sure that I had results and could actually see the benefits. My mileage is up, injuries are nonexistent and the goals are being met so I feel very comfortable praising PRS. You should consult with Jeff (it's a free call) and I am certain he could help you. Something to think about. Life is way to short for injuries...