Last week the TKG had a special speaker after our runof about five miles on the dirt trails around Fletcher's Boathouse, led by Bob, John and Kristin. Renowned local runner Jim Hage spoke for about half an hour on running and related topics, taking questions at the end. He is a two-time winner of both the Marine Corps Marathon (1988 & 1989) and the Army 10-Miler (1990 & 1993). In 2002 he won the JFK 50-Miler, and in 1987 & 1988 he won the Washington’s Birthday Marathon, among his many other accomplishments.
Jim said there are no answers in running and training for races, only approaches and application. He advised speaking to more experienced runners and listening to what worked for them. If it seemed suitable for you, try it. This can move you towards the attainment of your goals. Then, to become the best, you must work diligently and well, be confident, and then do even more work.
Although he is a double winner of the MCM, Jim pointed out that he was only partially successful. He ran the MCM in 1984 & 1985 also, expecting to win, but he finished third each time. Although he was in the final pack until the end, he faded. Reassessing, he took some time off and then came back in 1988 with a plan. He ramped up his training from 70 miles a week to over a hundred, and won. The next year he trained even harder, and won again. During those races he was totally focused, he said, constantly assessing his place, pace, condition and strategy throughout the races. He had the fortitude, after twin failures, to redouble his training efforts and win. (Below: Jim Hage spoke to the 2008 TKG about conditioning and race strategy.)
More importantly, even participating in the endeavor said a lot about lifestyle choices that runners make. He spoke of the importance of continuing on with these lifestyle choice beyond the attainment of the next objective, the race two months hence. He urged eliminating the yo-yo effect of losing such hard-won conditioning through sinking into inactivity once the objective is achieved and the race is run. Continue training even when the race is over, to avoid having to start all over again when the next season comes. Take the day after the race off, but then go out for and loosen up with a jog. The next day take a longer run. Get back into training in some degree, don't stop training altogether, as is common. Put a summertime race on the calendar, he suggested.
Speaking on technical matters, Jim stressed the importance of sustenance during races in the form of consuming energy gels. He said energy during a race is very important, as it keeps you thinking more clearly and helps you maintain your focus while your body draws down its readily accessible energy in the form of stored glycogen. Replenish your body with frequent energy gels before it starts depleting the more inaccessible energy stored in muscle, which breaks down the body when it withdraws this energy source. The result is the effect of hitting the wall that marathoners usually encounter after two hours of running.
He said wearing headphones during races was a bad idea because it robbed you of the focus you need to do well. Pace yourself, he urged, and know the course beforehand. For the Capitol Hill Classic, you have to know the big hill is coming up in the sixth and final mile. Run at an even pace and be ready for it.
NEXT WEEK, week 5, Saturday, March 22:
The group will meet in Bethesda at 9 am in front of the Barnes & Noble bookstore on 4801 Bethesda Avenue, a few blocks west of Wisconsin Avenue (Rockville Pike or Route 355). This is near where the CCT goes by the Ourisman Honda Dealership and crosses Woodmont Avenue. There is a public parking lot there, check to see whether the meters require money on Saturdays.
We will run six miles on the Capital Crescent Trail.
You should run three times during the week, at least 25 minutes each time. Consider going to the club's Wednesday night track workout.
Check out the last post for the remaining schedule.
Finally, for training tips and information, check out the McMillan Running Calculator website here.
No comments:
Post a Comment