Marathon Training : Lessons Learned and Mistakes Made at Derby Festival Marathon

[note] This is a reflection I had after the 2006 Derby Festival Marathon. I am adding it to my blog making sure I have it archived somewhere. As the 2008 Derby Marathon is approaching, maybe there are some ideas worth looking at? [end note]


Marathon Training : lessons learned and mistakes made

“It seems that many endurance athletes view overperformances / underperformances in relation to the acute circumstances. For instance, hot and humid weather, too cold or didn't eat properly. I do it with most races too. (re: just ask me about my Buffalo Lake Springs Triathlon experience. I've got lots of reasons for my poor performance. Including the hitchhiker I picked up in Oklahoma... it has to be his fault!) So, it is good to hear about how training programs could have changed for the better from other endurance athletes.”

Predicting Running Performances - Feb 24th, 2006.

After making a statement like that, it only seems honest that I would try and figure out what occurred during the training period leading to the Derby Marathon that resulted in a performance 9 minutes slower than my expectations.

Here are the lessons that I feel I can continue to learn, as I move forward towards my next adventure. Some of the lessons are positive, others are mistakes that I will try and correct the next time I decide to perform during a marathon. When it is possible, I provided a link to an entry in my blog that I felt supported (in real-time) the conclusions I came to.

Lesson # 1:
Consistency is everything.

• Two major problems I saw as people trained for the spring marathons were lost periods of training due to injury or illness. The injuries and illnesses were likely resulting from too much intensity or too much volume in their training programs. (see: Training through injuries)


• I built a base fitness in October, November and December, with the plan to build upon that base starting in February. The nine weeks of exercise after the December 3rd marathon, inconsistent in nature, didn’t allow the base to be realized with a 12 week marathon training program.


• Consistently doing races allows for better development of “racing consciousness,” thus allowing you to perform with a less hectic mind. It also creates a deeper understanding and experiential knowledge of pain. - Derby Festival Marathon Report (re: The Pain)

Lesson # 2:
Inserting “test races” or “fitness evaluation races” are valuable when you create a race strategy, but they also provide confidence in your training and provide intensity into a program based around aerobic development.

• Changing a perspective of training and physiology - 2/17/06


• Predicting Running Performance - 2/24/06


• Week and Rodes City Review - 3/27/06


• Recovery week review – taper importance - 3/30/06


• Papa John’s 10 mile review - 4/17/06

Lesson # 3:
Nutrition, flexibility and core strength are as important as training paces. Ironically, I said this several time throughout the training period, but I never gave it 100% attention, especially nutrition. (And the reason I’m dedicated to it right now.)

• Magee’s bakery and my lactate threshold - 2/14/06


• I’m tired. My legs, my mind and my mood. - 2/17/06


• period one review - 3/6/06

Lesson # 4:
There needs to be a solid development of aerobic base or fitness before a person begins inserting cruise intervals, thresholds or any higher intensity workouts. In this 12 week training cycle, I used Tuesday’s as my “higher intensity” runs, but began those workouts before I had realized the fitness level I needed to reach my goals.

• Marathon training in T minus - 2/3/06


• Initial testing and focuses - 2/9/06

Conclusion:

Reviewing the lessons that I learned, it is humbling to realize that I didn’t follow my own basic philosophy of training, “Health, Fitness, Performance.” I was caught in a mind-set that focused on performance and the variables that create performance. What I have learned again is that without a deep level of fitness, there will be no break through performance, and without health, it is very difficult to develop that fitness.

I don’t want people to think that I am completely unsatisfied with the race. The fun for me is the journey of improving over time. And I have more improvements to make in my fitness and the resulting performance. I have a lot more fun ahead of me. Plus, I take some pride in the fact that I have transformed from a 3:54 – 4:00 marathoner into a 3:04 – 3:08 marathoner. I just know that there is more time to take back!

“Everybody wants to get fast, hardly anyone wants to get fit.” - Gordo Byrn

garyd - 5/23/06