The Importance of Aerobic Support Training(Hudson)

The purpose of this past week in training was to develop and strengthen my aerobic system as best as I could.  I put a large emphasis on progression runs this week.  The work I did this week as Brad Hudson calls it, is "Aerobic Support" training.  It almost looks as if I am training for a marathon, especially when you look at the way I ran my 20 mile long run this past Saturday.  But these progression runs are simply "support" for half marathon training.  "Aerobic Support" can vary based on the event one is training for.  For a high level half marathoner, doing a progressive 20 mile run close to marathon pace or slightly faster is going to give that runner a stronger system to use to its fullest.  For a 10K runner, doing some half marathon pace workouts or even LT work will be support training for them.  This is also why I like to work down in distance at times when planning racing schedules.  Although I believe one can adapt one's training accordingly for different racing schedules, I find it nice during the spring season to go from 13.1 down to 10 and then down to 10k/5k if it can work out that way, because the primary race pace workouts used for the previous race becomes redefined as the aerobic support training for the next.  So for example, my specific 10 mile-13.1 mile race pace track interval workouts serve as a support system as I translate down to the 5k/10k in April/May.

I believe, that when I go back to the marathon, I will focus A LOT on aerobic support.  Elites like Ryan Hall who "run" the distance of 26 miles in training really strengthens the system to its maximum.  There are also the Japanese who do over-distance long runs of 30 miles or more.  I think running the distance or even slightly farther is ideal for a top marathoner.  Obviously this is something that can risk injury, however.  But I think avoiding injury is all about progressing slowly and consistently, rather than getting impatient and forcing anything.  Patience is a virtue when it comes to avoiding injuries.  I have met too many runners who have not allowed the system to naturally progress.  This is why the college system gets so many athletes injured, because kids are jumping from 50 miles to 80 miles a week.  OR they are jumping too high in intensity, or a combination of both.  Usually it is a combination of intensity + mileage=injury.  It is why I used to get injured in college.

This coming week I will go more into the primary intervals again, and build off from the 6 x 2K workout I did a few weeks ago.  I believe it is important to balance both aerobic support and track intervals delicately.  I think too many runners get caught up in trying to do everything at once and not focus on accomplishing one thing before moving on to the next.  This is also how one can become over-trained/injured.  The reason is that aerobic support training allows one to step up the demand of their interval sessions.  So alternating from week to week, as I am experiencing now, is allowing me to adapt to completing more demanding interval workouts.

The progression run I did on Sunday was probably one of the best I have ever done.  I did it out on the "Duel Ferries" course and progressed in pace very steadily, and by the end I was flying.  My first 10 miles was a casual 64:00, but I very quickly dropped the pace to 56:00 for the second loop, finishing in 27 minutes for the last 5 miles.


Training Week 2/18-2/24:

Monday: 10 mile Progression Run: 61:30.  5 mile splits: 33:00, 28:30

Tuesday: 13 miles easy + strength training

Wednesday: PM: 12 mile run w/ 2x400m fartleks: 75, 73, 
then 4x1200m fartleks: 3:50, 3:42, 3:40, 3:40

Thursday: PM: 8 miles easy

Friday: AM: 9 miles easy

Saturday: 20 Mile Progression Run: 2:00:00.  5 Mile splits: 34:30, 29:30, 28:45, 27:15

Sunday: AM: 10 miles easy/
PM: 45 min pool running


TOTAL: 82 Miles

2/11-2/17: 92 Miles/Week

Training 2/11-2/17

I took a break from track workouts this week because the next 2 weeks I have very hard workouts lined up. I kept the mileage at 92(also my average for the past 7 weeks), got in a few fartlek runs, and got in another solid 20 mile long run.  I did "the loop" which started from The MD/DC Line, down the rock creek park trails into the District, through Georgetown, up the Capital Crescent Trail to the Georgetown Branch Trail back to Beach Drive.  It is quite a good mix of long and short hills and is a great endurance run.

Monday: PM: 7.5 miles

Tuesday: AM: 45 min pool run/
PM: 12 miles

Wednesday: AM: 7.5 miles w/ fartleks/
PM: 8 miles w/ fartleks

Thursday: AM: 8 miles/
PM: 9 miles

Friday: PM: 7 miles

Saturday: AM: 13 Miles

Sunday: AM: 20 Miles 2:08:00

TOTAL: 92 Miles

2/4-2/10: 88 Miles/Week

I lowered the mileage a little this week and it payed off.  I also got in a pool run.  I feel ready to go into the next few weeks of quality training.  The track-workout was solid, and it boosted my confidence of where my fitness is.  I am exactly where I need to be right now.  My workouts and long runs are getting faster each week.  My long run this weekend was probably one of the best feeling long runs I've ever had.  I started off quite slow-7:30 for the first few miles, but picked up the pace slightly each mile, gradually working down to 6:00's and by the end was running 5:20 miles.  It's a great feeling when you run a long run like that.  The body responds well to it.  The 2K repeats got into "familiar territory" of threshold work.  My interval workouts are improving the most rapidly now that I have gotten to more specific race pace workouts.  I am really happy that I did not race on the track in January.  I have not raced since November, and my body and mind needed that break-and it enables me to get in really great training!            

Monday: PM: 10 miles easy + strength training

Tuesday: AM: 10 miles easy

Wednesday: AM: Pool Running 45:00/
PM: Track Workout: 3.5 mile warm-up, 6 X 2K w/ 1 lap jog recoveries(3-4 min rests total),
2K splits: 6:23, 6:18, 6:17, 6:15, 6:16, 6:20, 1.5 mile cool-down

Thursday: AM: 12 miles easy

Friday: AM: 4 miles easy/PM: 6 miles easy

Saturday: AM: 20 miles(2:07:00) Progression Run: 1st 10 miles: 70:00, 2nd 10 miles: 57:00

Sunday: AM: 13 miles easy + strength training


TOTAL: 88 Miles

1/28-2/3: 98 Miles/Week

98 miles this week.  Skipped the pool but will get that going again next week.  Had a nice long run.  I really enjoy long runs more as they get closer to 20 miles.  The track workout went well too, and workouts will progress in distance/volume/quality as the weeks go by.  I am ready for a hard training month of February.

Monday: PM: 10 miles moderate 64:00, + strength training

Tuesday: AM: 12.5 miles easy

Wednesday: AM: Track: 3 mile warm-up, drills, strides,
5 x 1600m: 5:08, 5:01, 4:58, 5:00, 5:02, 3 mile cool-down
PM: 7.5 miles

Thursday: AM: 8 miles easy

Friday: AM: 4.5 miles easy
PM: 8 miles easy

Saturday: AM: Long Run 19 miles 2:03:00

Sunday: AM: 12.5 miles easy
PM: 4 miles easy

TOTAL: 98 Miles

January 21-27: 109 Miles

This week was lots of volume, pure endurance training.  All about getting time on my feet.  Totaled 109 miles, plus a pool running workout.  I am building a good base.  Training in the cold + lots of miles toughened me up this week.  Feels good to be running a lot again.  I am aiming for another 100 this week, with some faster paced runs.  I probably won't go much higher than 110 throughout this winter/spring.  It's just all about consistency and getting enough mileage while gradually working into more demanding workouts and then bringing the mileage down as I get towards racing season.  For now, I continue to toughen up my body and mind.

Monday: AM: 10 mile progression 68:00 (Edwards Ferry/Whites Ferry Loop)/
PM: 5.5 mile progression @ Pennyfield Lock

Tuesday: AM: 14.5 mile hilly run in Boyds

Wednesday: AM: Pool Running 45 minutes/
PM: 3.5 mile run, then fartlek intervals on track: 2x200m(39, 35) w/ 200 jog, 2x400m(73, 69) w/ 400 jog, 2x800m(2:32, 2:30) w/ 400 jog,  2x1200m(3:56, 3:48) w/ 400 jog, + 4.5 mile run, Total 13 miles

Thursday: AM: 17.5 miles (Sycamore to Whites Ferry Loop in snow)

Friday: AM: 8 miles on roads/
PM: 6 miles @ Riley's Lock in snow

Saturday: AM: 16 Mile progression 1:45:00 @ Riley's Lock in snow/
PM: 4.5 miles on roads

Sunday: AM: 14 Miles @ Capital Crescent Trail (Bethesda to Georgetown out-and-back)

TOTAL: 109 MILES   

1/14-1/20: 91 Miles/Week(again)

Hit another solid week that came out to the exact mileage as last week.  Runs are continuing to progress and did some 800s on wednesday, which was a start to more specific goal pace.  Nothing crazy yet though-just getting stronger.  Looking foward to another solid week with improved workouts.  It feels good to have not raced in the past 2 months, and just train right now.

Mon: AM: Pool Running 45 minutes
PM: 10 miles 67:00(Edwards Ferry/Whites Ferrry Loop)

Tues: AM: 11.5 miles(hilly run on roads in Boyds)
PM: 6 miles(Treadmill)

Wed: PM: Track: 2.5 mile warm up,
8x800m: 2:35, 2:30, 2:28, 2:28, 2:30, 2:29, 2:30, 2:30, 2 mile cool down

Thurs: AM: 11 miles(towpath)

Fri: AM: 17.5 miles(Sycamore-Whites Ferry Loop), 6:30-6:40 pace

Sat: AM: 7.5 miles(road)
PM: 4 miles(road)

Sun: AM: 15 Miles(towpath)
PM: Strength Training

TOTAL: 91 MILES

1/7-1/13: 91 Miles/Week

Last week I missed 2 days because of an awful stomach virus.  I'm not sure if it was food poisoning or just remnants of the flu I had last month.  Either way, it sucked, and I lost weight in the process and got weakened.  Nevertheless, I still managed 66 miles in 5 days, and am certainly getting my mileage up again.  It has also taken me a little while to get my pace back, and I've been doing plenty of slow 7:30 pace runs.  However, this week I got back into 6:00-7:00 pace on more runs, and am feeling better and stronger again.  I also totaled 91 for the week, which I'm happy about-my highest mileage since this past fall.  On Saturday I did Jake Klim's 17.5 mile loop: starting at Sycamore Landing Road in Poolesville, heading North on the towpath to White's Ferry, and looping back to Edward's Ferry and back to Sycamore on the towpath.  It's a really nice loop all on soft surface.  I also got in some hill repeats this week which I think got things going again.  I have done a few track workouts(10x200m and 8x400m), but nothing that says I am ready to race yet.  Thus, I am not racing the MD Indoor Meet next weekend.  I am not ready to compete yet and I'd rather concentrate on the Shamrock Half in March as my 2013 opener.

1/7-1/13:

Mon: AM: 8.5 miles easy/
PM: warm up, Hill Repeats: 5 x 90 second hill, cool down, total 6.5 miles

Tues: AM: Pool Run 45 minutes/
PM: 8 miles easy

Wed: AM: 5 miles easy/
PM: Track: warm up, 10 x 200m, cool down, 6 miles total

Thurs: AM: Med-Long Run 15 miles 1:44:00

Fri: PM: 11.5 miles easy

Sat: AM: Long Run 17.5 Miles 1:57:00

Sun: AM: 12 miles easy

TOTAL: 91 Miles