Defining your long run

September 25, 2010

I was grabbing lunch at work this week and ran into a runner at NI and we were talking about our training (my marathon training and his Ironman training). Somewhere along the way he mentioned long runs and how for his Ironman he isn’t really going to run much farther than 15 miles for his long runs, very different from the three 20+ mile long runs he used to do for marathon training. He made a point about the intent in his training for the Ironman, to survive the distance versus training for speed when focusing solely on the marathon. The risk of the higher mileage with all the additional training he has to do for the Ironman just makes longer runs impractical for him.

His comment about 3 long runs over 20 miles got me thinking about my last two years training with Team Rogue, a program Steve Sisson started at Rogue two summers ago. During my training for the Portland Marathon last year my log shows me running 10 long runs over 20 miles with a good deal at 22 or 24 miles. This season for CIM I should be around 15 long runs over 20 miles. 3 years ago I would have been amazed to run 3 long runs over 20 miles. It’s been interesting how at this point after the two years being on Team Rogue running 20 miles just seems normal, a down or recovery week results in a 16 or 18 mile long run on the weekend. This may sound crazy to others in training groups or designing their own training plans, but the results really have been great for me. It didn’t just happen overnight, it took me a while to realize there were many things I needed to do to train at this intensity.  It’s taken two years to be a this point where I feel like my body can handle it. The strength work, focus on nutrition, regular massages and icing have been essential to get to this point. The amount of discipline it requires to train at the intensity Team Rogue demands can be daunting and I often question just how long I want to keep it going. It’s difficult to think that after CIM this year I may not train with Team Rogue, there are many friends I see every other day that train at this level and just unplugging will be difficult. At least I know there are other training programs at Rogue that aren’t quite as demanding as Team Rogue I can slide into when I need a break and still be part of the community.

Oh did I forget to mention I got engaged last night. Well I did 🙂


Progress since last season showing up in workouts

March 2, 2010

Today was one of the workouts I don’t really look forward to. The Rollers involve a warm-up right under 2 miles and then 5 miles of on and off sets. They used to be 2 minutes on and 2 minutes off but this time around Steve had us do 1 on and 1 off. This is all through the hilly parts of Scenic and Balcones so harder as we get further along. This is followed by a short (less than one mile) recovery pace followed by 3.5ish miles at Steady State. For Portland with the same effort level I was running 6:28 minutes per mile for the Steady State, today we were closer to 6:08 minutes per mile which is pretty good progress. I’m feeling better and better about where my fitness stands but still haven’t settled in on a final goal for Boston or a definite race plan. That should become clearer after the race prep this Sunday, which will be a killer workout.

The coach, Steve Sisson, assesses Team Rogue’s Race Prep 3 for the Portland Marathon

August 30, 2009

This is a follow on to my post of my own experience with Race Prep 3, undoubtedly the toughest workout of the season for Team Rogue.

Steve discusses what we thought would be a good measure of a successful workout and also how he felt about his own run.

Also, Damon … one of two people I’ve been running with consistently this season had a tough day but pulled through. He’s just gotten back from a slight injury but he should be good by the time we run Portland in 5 weeks.

Steve gets some well deserved props

June 8, 2008

I was reading Wish’s latest “heard around the lake” and saw a note about Steve Sisson.

“My buddy Steve Sisson has done a great job reviving the UT women’s distance program. The Longhorn men certainly get a lot of acclaim (deservedly so), but Sisson’s women are starting to make some inroads. The UT women’s team has always been dominated by its sprinters and jumpers, but two of Sisson’s runners have made it to the NCAA Track Championships in Des Moines next week. Temeka Kincy, who was a finalist last year in the 800, has qualified and so has Betzy Jimenez, a sophomore who has improved by eight seconds this spring in the 1500. Jimenez, who is from Hereford, Texas, ran 4:21.28 to finish fifth at the regionals. Hear Sisson has a great recruiting class starting in the fall.” – Wish

It’s great that Steve makes the time to stay involved with the local running community through things like coaching Team Rogue. Also, makes me feel good about the different rogue training programs which Steve has been part of putting together and the coaches at Rogue. As a former Rogue coach I know I found “coaching school” very useful, that focus on making sure coaches really understand the purpose of different workouts as well as how to complete running drills (and more importantly why) makes a difference in the end result of training. That and I know most of the coaches are really into the learning process, I remember talking to Amy about “The Lore or Running” … that book is huge but full of information. It really takes coaches like Amy that care about what they’re doing to have the interest to read a book like that. BTW, that’s one of the books on Steve’s reading list.

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