Marathon Training Plan Review: Hanson’s Marathon Method

This post is the third in a series that reviews marathon training plans.  Each review is based on my experiences and opinions.  Your mileage may vary.

Who the heck are the Hansons, and can I really run a marathon without doing lots of long runs?

The Basics

Keith and Kevin Hanson are brothers who own and operate a running store in Detroit.  Twenty years ago they took a look at some of the science regarding long distance running and developed a plan based on the premise that optimal running performance is achieved when running 2-3 hours…and physiological damage is done after that point.  To this end, the Hanson Marathon Method is a high-mileage training plan, but no single run is longer than 16 miles.  It is based on the principle of cumulative fatigue.  As the Hansons like to say, the plan teaches you how to run the last 16 miles of the marathon (when most runners fall apart).  The plan includes SOS workouts (Something Of Substance), which are tempo runs, speed workouts, strength workouts, and long runs.

The Differentiator

The Hansons’ plan that eschews the traditional long run is radical.  I must admit that I was skeptical of the entire premise.  The plan requires runners to train six days a week, also radical in our fast and efficient society.   Rather than looking at all of the easy days on the calendar and dismissing them as “junk miles”, the Hansons challenge their audience to understand the idea of cumulative effort and that running every day teaches you to run when tired.

The Pros

It’s a blessedly simple and straightforward plan.  Only three paces to guide your workouts– 5K and 10K paces for speed and strength workouts, goal pace for tempo workouts, and goal pace + 1-2 min/mi for easy workouts.  The book explains clearly the value of specificity– running faster is the best way to make your body learn to run faster.  And running a lot will help your body learn to run a lot.

The plan requires no fancy equipment.  While there is a very short chapter about stretching and strength training, it is not a formal component of the plan.  Let’s face it….most runners like to run.  And this plan is all running, all the time.

That said, you don’t have to devote your entire weekend to a long run.  For those of us who have weekend commitments that make running for 3+ hours on the weekend a challenge (soccer games, swim meets, other kid activities, church)– and then the afternoon nap required after such an effort– the no-run-longer-than-16-miles plan allows you to still have a family life on the weekend.

The Cons

There’s no way around it.  This is a high-mileage program.  It requires your commitment to running and running only.  For the 4-hour marathoner, you may be running two workouts per week that are close to two hours each.  Also, with only one rest day per week during the majority of the training weeks, you should expect to be exhausted during training.

For the novice marathoner, I can see that there might be a mental hiccup in truly believing that a 16 mile long run will have you prepared to run more than ten miles more on race day.  This is where you just have to trust the training (like one of the Hanson wives did, and PRed after having being skeptical of her husband’s training program).

The Bottom Line

If you love to run and have the discipline to run a lot of easy, fairly slow miles, this is your plan.  If you have a work/life schedule that allows you to workout 60-90 minutes a day, most days of the week, this is your plan.  If you like simplicity, this is your plan.

It took me two times to read through the book before I decided that Hansons Marathon Method is the training plan I’m using to prepare for the 2014 ING NYC Marathon.  I’m ready to rediscover the peaceful rhythm of running daily and am looking forward to trying the Hansons plan.

Marathon Training Plan Review: Run Less Run Faster

This is the second post in a series of reviews of marathon training programs.  Each review is based on my experience and opinions.  Your mileage may vary.

 

Furman Institute of Running and Scientific Training (FIRST) experts Bill Pierce, Scott Murr, and Ray Moss– with the backing of the folks at Runner’s World– have put together a 3-run-a-week training program in their book Run Less Run Faster.

Now, before you go thinking that I’m just going to regurgitate the information from last week’s post about Jeff Horowitz’s book Smart Marathon Training, I am not.  While both plans center around three quality runs and cross-training, their differences are significant.

The Basics

The FIRST plan is described as 3PLUS2: three quality runs per week and two days of cross training.  The three runs are track repeats, a tempo run, and a long run.  There are multiple pace charts throughout the book, and the program is specific about what pace each of these three runs is completed– and it changes weekly as the program progresses.  The cross training component of the plan is well-explained as essential, and swimming, cycling, and rowing are offered as options.

The Differentiator

The FIRST plan is the most specific, customizable mass-market plan I have ever come across. The book provides training plans for all 16 Boston Marathon qualifying times (3:05 to 5:25), which allows the majority of marathoners to find a plan that will work for their current fitness level. In addition to the discreet pace charts in the book, there is a FIRST app that can create a personalized training plan in seconds (for $2.99).  The idea is that by following specific paces for each run every week of the program, you know you can reach your goal.

Furthermore, the cross training component of the 3PLUS2 plan is well-laid out.  The book includes specific workout charts for cycling, swimming, or rowing for the entire 16-week training plan.

For those who like to use a GPS watch while they run, the book includes a section about how to preset a Garmin for all of the workouts in the plan.  While I’m not a Garmin wearer, I know that I’m in the minority– a lot of people will find this section particularly useful.

The Pros

Three hard runs a week plus two days of cross training is ideal for a balanced body. I liked that the authors even discussed the merits of varying the cross training activities, explaining how each could contribute to overall fitness and running success.

The program charts are easy to read, and with all of the options for pace (by following the BQ charts), there’s something here that will work for almost everyone.

The book includes several sections of Q&A about everything from running basics to issues specific to the FIRST plan.  I thought these FAQs were a good way to distill a of of information clearly and concisely.  Also, there were a lot of success story letters from FIRST followers, and I liked the human “feel good” aspect of their inclusion.

The Cons

One downside to running such a pace-specific plan is that it can put a lot of pressure on the runner.  What happens if I’m 2 seconds off pace?  10 seconds?  What happens if I’m slow two runs in a row?  Ugh.  You can feel the pressure mounting, and in something that is supposed to be fun (or at least stress-relieving), this plan doesn’t leave much room for a purely recreational runner.

My greatest pause regarding the FIRST plan comes from the FIVE 20-milers.  If these are to be completed at the paces set out, even a sub-4 hour runner would be logging five long runs of nearly 3 1/2 hours.  This seems excessive to me, especially for a plan that espouses injury prevention as one of its hallmarks.

Also, the book tries a bit too hard to be all things marathoning.  There are very short chapters devoted to common injuries and nutrition and trail running/ultras.  I didn’t feel like these chapters added anything to the book, and in a novice they might open up a lot more questions and concerns than they answer.

The Bottom Line

If a BQ is what you’re after, this is the plan for you.  The FIRST plan, while tough because of all the at-pace (or faster) running and the numerous near-goal pace 20 milers, will likely get you to Hopkinton.

If you’re a novice marathoner who enjoys cross training, this plan will allow you to get trained for the distance while still allowing you to participate in your other fitness activities.

 

Marathon Training Plan Review: Smart Marathon Training

This post is the first in a series of four blog posts that reviews different marathon training plans.  I hope to offer a very brief synopsis of each training plan along with my editorial comment about what I perceive are the plans’ strengths and weaknesses.  All opinions are mine.  As we like to say in distance running: your mileage may very.

Jeff Horowitz’s book Smart Marathon Training espouses a simple premise that is also the books subtitle: run your best without running yourself ragged.

Sounds great, right?!

The Basics

Smart Marathon Training is based on three runs per week, each of which has a specific focus and intention.  The types of runs are broken down into Hill Workouts, Speed Workouts, Tempo Runs, and Long Runs.  These types of runs are familiar to anyone who has done distance training, and Horowitz explains their purposes clearly for the novice.  The goal is to eliminate junk miles (miles a runner runs without any real purpose other than to go out and run) in an effort to combat overtraining and burnout.  The book includes six training plans for the half-marathon and marathon distances.

The Differentiator

Smart Marathon Training adds to the three runs per week a prescriptive cross-training regimen and strength training program.  Horowitz makes a sound case for the merits of cycling as cross-training, and the program assumes you will follow his advice and get on the bike to supplement your overall fitness.  The book also includes two chapters devoted a very specific strength training program.

The Pros

The training schedule is neatly laid out on two facing pages of the book.  It is clear, easy to read, and logically progressive.  This may not sound like much, but given how many different components there are to this plan (11), the fact that it is graphically pleasing is a real accomplishment.

The photos and descriptions of the strength training exercises are, for me, the best part of the book.  They are presented in such a way that even someone who has never done any kind of resistance work can understand how to do the moves.  Furthermore, the inclusion of such a thorough strength training program will likely help prevent injuries during training, as there is an emphasis on building a balanced body.

I like that many of the runs are done at a pace based on Rate of Perceived Exertion (RPE).  This is especially appealing to new distance runners, as they learn to tune in to how their body feels during a run.  Also, RPE allows runners a freedom to flow with the reality of life that pure pace-oriented training programs do not.

The Cons

The 20-week training plan includes three 20-mile long runs, with the first coming as early as week 11.  In my experience, that’s at least one 20-miler too many for most people, and if you can run a good (meaning not-get-injured) 20-mile run that early in the training cycle, it might be hard to keep interested in a goal that is still more than two months away.

Also, I have no interest in cycling.  I don’t want to buy a bike and all the gear necessary to follow the cross-training parts of Horowitz’s plan.  Even as a personal trainer who owns quite a lot of fitness equipment, the strength training plan can’t be done as indicated without a gym membership that gives you access to weight machines.  I am a runner because I enjoy the freedom of fitness without all the stuff required of other endeavors.

Furthermore, as someone who travels a lot, the inclusion of four long distance cycling efforts instead of long runs during the 20-week training could be a real logistical challenge.  One of the great benefits of running is that I can do it wherever I go with very little advance research and planning.

The Bottom Line

Smart Marathon Training is an excellent plan for a triathlete or avid cyclist who wants to try the marathon distance.  Likewise, if you’re coming to running from a weightlifting background, the strict and integral strength training program will appeal to you.  The components of the plan are scientifically sound and the focus on creating a well-balanced body would be helpful to those who are plagued by injuries.

 

 

 

 

 

 

 

Beach Bum & Fitness Fun

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Ahhhh, the beach!

I’m back on Cape Cod for my annual vacation.  This year I’m planning a nice balance between relaxing with my feet in the sand and listening to the waves, playing with my kids, and keeping up with my marathon training.

I know that I’m better about holding myself accountable if I lay out a few ground rules before I go on vacation.  Here’s what I’m aiming for this year:

1. Start the day with a green smoothie most days of the week.  I know I’ll have at least one Dunkin’ Donuts Boston Kreme donut.  And I’ll love it.  But most days?  Green smoothie.

2. Say ‘YES’ to the kids when they ask to play paddleball…be pulled through the waves…race on the beach…throw the ball around…fly a kite.  There are still plenty of hours left to relax in a beach chair.

3. Eat a salad every day.  I’ve done this the last two years, and it makes me feel good.  Remember that when I feel good, I am nicer.  That’s a good thing.

4. Honor thy Google calendar.  It has my running training plan on it.  I need to take advantage of having so much free time (and grandparental help) to go for quality runs.

5. Check email only once per day.  At the most.  Giving myself a break may help me remember email isn’t actually all that important.

6.  Spend one-on-one time with each kid.  They deserve it, and I always enjoy it.  It’s hard to parent with a zone defense all the time.  Being able to let each kid choose something special– a hike, a board game, an outing– and then getting lots of attention is what vacation should be about.

7. Enjoy eating ice cream.  But just the kiddie cone.  It’s still tasty, and there’s plenty of it.

That’s enough.  I don’t want to overwhelm myself.  It is vacation after all.

Good health and great happiness to you!

 

Working out with Man’s Best Friend

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Despite my pleading with my husband for the last 15 years, I don’t have a dog.  I’d love to have a dog, not only to play fetch with in the backyard but to take with me on runs, too.  But knowing how hot I get on summer runs, I feel extra concerned for the dogs I do see out with their owners.

If you run with your dog, please remember that dogs are susceptible to heat stroke. Your dog’s cooling system is much less efficient than yours. Panting is the only way Fido can cool down, so ditch the headphones so you can listen to your dog’s breathing while you run.   If your dog is breathing hard, it’s time to take a rest.

Panting is Fido’s way of cooling off, but it’s a dehydrating process. Be sure your dog has water available all day, including while you run with him.  Carrying a water bottle to squirt for your dog is a simple way to help keep Fido cool.  Many water fountains along public running trails have low-to-the-ground spigots for dogs as well.

Walking/running in the cool of the early morning or evening helps, but also watch for high humidity as it makes cooling from evaporation more difficult.  Also, using rubbing alcohol on the pads of a dogs feet, the inner thighs/belly and along the inside flap of their ear (anywhere the alcohol can make contact with skin, not fur) immediately cools a dogs internal body temperature, especially cooling the blood that enters the brain (the reason for applying to the skin of the ears).  Avoid dunking your dog in water, as it could send Fido into a different dangerous situation.

Chances are if you’re dripping with sweat, your dog needs a little extra attention.  If Fido stops during a workout, you need to pay attention. It’s better for you to change from a run to walking or have a break in your workout than have your pooch suffer.

Here’s hoping you and your dog have lots of good miles together!

Thanks to my neighbors in Austin for starting the discussion of running with dogs in the summer on our neighborhood listserv.  It’s an important topic that bears a wider audience.

International Language of Futbol

Anyone else have World Cup Fever?

We were pretty excited about gorging ourselves on soccer matches this summer. Despite the US’s placement in the Group of Death, and despite our beloved England (and Italy!) going home early, we’re enjoying watching the beautiful game.

My boys are at British Soccer Camp this week.  They’ve gone to the camp for the last few summers; they always come home happy, tired, and with new tricks to show me, so that’s all I need to consider it worthwhile.  I was glad to sign them up again for this year.

In one of the emails from the British Soccer Camp’s parent organization, Challenger Sports, there was a request to host a coach for the week.  The camps employ twentysomethings from Britain as the coaches, and the coaches stay with a host family who has kids in the camp that week.  They travel around the US running camps and staying with different families to learn a little about our way of life.  I volunteered our family to host this year.

We were a bit surprised to learn last week that our coach is from Challenger Sports other camp, Tetra Brazil.  We are hosting a 26-year-old Brazilian who has a college degree in Physical Education and works as a soccer coach in a high school.  He also plays soccer in the equivalent of Brazil’s minor leagues.  Although his English is not very good, he is enthusiastically trying to learn and take advantage of the opportunity to work and live in the US this summer.

So far, we have introduced him to the very American sports of mini golf……

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….and bowling.

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Even though he had never held a putter or a bowling ball before, our athletic visitor took 12 holes before putting his first hole in one and 4 frames before bowling his first strike.  And can you tell he’s having fun?  We have been loving teaching him about some of our favorite outings.

We have a hike through the green belt planned for later this week, though weather in Austin has been a bit stormy.  We’d also like to take our Brazilian visitor canoeing on Lady Bird Lake for a different view of the city.

Even if the weather doesn’t cooperate for those outings, I know my boys will continue to find pockets of time to kick the ball around in the back yard.

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They are loving watching our guest’s fancy techniques.  The Monkey, in particular, is thrilled to have someone who really challenges him with the soccer ball.

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There have also been other lessons.  I overheard The Monkey teaching the vocabulary of soccer (cleats, shin guards, cones) during half-time of the backyard match.  For a kid who is usually rather shy to befriend someone so quickly is heartwarming.

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We’re having a great time sharing our home with our guest.  I was a little intimidated by the idea of hosting a non-English speaker, but I’ve quickly learned that we have plenty in common.  More importantly, my boys have learned that finding common ground isn’t all that hard when you smile, treat people nicely, and offer to play a game.

Good health and great happiness to you!

Product Review: the FLYUP

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OnBalance is all about combining family life with fitness for a lifestyle of wellness.  I am contacted regularly by companies who would like me to review (or just flat out endorse) their product.  It is rare, though that the basic premise of a fitness product aligns so well with my simple, straightforward, realistic approach.  I’m please to say that the good folks at Flyup Fitness have developed a fitness tool that is easy-to-use, effective, inexpensive, and perfect for people who travel.

The FLYUP is two rectangles, smooth on one side and slightly textured on the other.  The textured side has holes where handles (included) can be inserted or removed easily, depending on whether you need them for a particular exercise.  When you’re finished, you can stack the blocks together and insert the handles into the ends which makes the product compact for either storage or travel.

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I used the FLYUP several times before writing this post.  At first, I was uncertain how useful it would be, as I could only think of  several variations of plank and pushups to do using it.  I went to the Flyup Fitness website to check out the videos of exercise demos.   I tried the exercises– first on my knees, then up on my toes for more of a challenge–and came away feeling like my core and shoulders were on fire.  I started to figure out how the FLYUP would be good for travel, even when I’m taking a resistance tube– these little sliders require core stability in almost every exercise.

The Flyup Fitness You Tube channel has a wide variety of videos introducing even more exercises.  I found the videos easy to follow, and their informal, friendly approach gave me confidence.  I liked that the videos gave quick overviews of several exercises rather than a do-as-I’m-doing-it video class format. That allowed me to learn the exercises, try them out myself at my own pace, and then move on to the next one when I was ready. The FLYUP is good for both beginners as well as advanced exercisers, as each individual can choose body position and unilateral or bilateral movement to modify exercises to a specific ability level.

The only drawback to the FLYUP is pracitcal– it is to be used on low-pile carpet.  My entire house has wood floors, and the only low-pile rugs are in my closet and The Monkey’s bedroom.  He’s an 8-year-old boy, which means his low-pile rug is covered in legos more often than not.  I did one workout in my closet (see photos), but I’m not too keen on being sweaty where my clean clothes are.  I read the warning that comes with the FLYUP that using the product on anything except low-pile carpet could damage flooring or the FLYUP itself– I took the risk and used mine on the wood laminate in my laundry room.  While I may be reducing the lifespan of my FLYUP by scratching the smooth surface slightly each workout, that’s better than never using them.

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Also, I’m not likely to use the FLYUP much with my clients, as I train so many pregnant women.  Most of the exercises are done prone, so it’s not a great fit for expectant moms who aren’t already confident in their core, chest, and shoulder strength.  Regardless, it’s a great way to do deep abdominal work post-baby.

The FLYUP is sold through the Flyup Fitness website  for $40.  I haven’t had mine long enough to tell you how they hold up over frequent, regular use.  But I do think they are priced fairly and are a good investment, particularly for people who have little storage space or travel frequently.  They’re also inexpensive enough that you could use them only occasionally to change up your strength training routine.  Overall, I thought the FLYUP was a useful fitness tool that caused me to focus on my alignment and muscular integration in a new way.

I received a FLYUP from Flyup Fitness in exchange for writing this review.  The opinions presented in this post are entirely my own, based on my experiences of using the FLYUP.