Training tips from Matt Downin

I have never heard of this guy, but hey, his marathon times are better than mine, so I thought I'd pass it along to my faithful blog readers. (I've edited for length.)

Training With... MATT DOWNIN
The New Hampshire native has a 10,000m pr of 28:08.04 and a marathon pr of 2:18.48. Matt, who recently finished an excellent 3rd over 10,000m at the USATF Championships, is currently preparing for the New York City Marathon. Here is a look at how he trains.

What is the general philosophy behind your training?
I believe in training that is based on strength and aerobic capacity first and foremost. I do lots of long easy runs and hard aerobic runs before I get into any faster/shorter runs.

Who do you train with (or do you do most of your runs, workouts alone)?
I do almost all of my training alone. Once or twice a week I will meet with some people to train.

What is your average weekly mileage during the winter? During the summer?
During the winter my mileage builds to a max of about 85 or 90 miles. During the summer I will get up to about 110 or so miles per week.

What is the most mileage you have done in a week?
I ran about 120 miles in one week getting ready for the New York Marathon.

Please give us a sample week during the start of marathon training
Monday- 10 miles easy run of around 70 minutes
Tuesday- AM easy 4 miles
PM 25 minute warm-up and 5 X 1K repeat at about 2:55 with 2 minutes rest. 25 minute cool-down
Wednesday- AM easy 5 mile run
PM easy 10 miles of about 70 minutes
Thursday- Easy 9 mile run of about 60 minutes
Friday- AM easy 4 mile run
PM 3 mile warm-up followed by 5 miles at 5:00 pace followed by 3 mile cool-down
Saturday- AM 4 mile easy run
PM 8 mile easy run
Sunday- 2 hour long run or about 18 miles

Please give a sample week during most intense part of marathon training
Monday- AM easy 45 minute run or about 6 miles
PM 70 minute run of 10 miles
Tuesday- AM 30 minutes easy or 4 miles
PM 3 mile warm-up followed by 5 X Mile repeat at 4:45 or so followed by 3 mile cool-down
Wednesday- AM 35 minutes easy or 5 miles
PM 70 minute run of about 10 miles
Thursday- Easy 70 minute run of 10 miles
Friday- 3 mile warm-up followed by 10 miles at marathon pace of 5:05 or so followed by 3 mile cool down
Saturday- AM easy 30 minute run
PM easy 70 minute run
Sunday- Long run of about 23 miles or 2:30

Please give sample week during the taper period of marathon training (week of race).
Monday- Off (no running)
Tuesday- AM 60 minutes easy running
PM easy 25 minute run
Wednesday- 3 mile warm-up followed by 5 X 1K at marathon race pace followed by 3 mile cool down
Thursday- AM easy 25 minute run
PM easy 35 minute run
Friday- Easy 30 minute run
Saturday- Easy 25 minutes with a few light strides
Sunday- Marathon race day

For the marathon, please give a couple (2-3) of your key workouts.
My key workout is the tempo run that I do once a week. That run is done at between 4:45 and 5:10 pace for 5-12 miles. I also do a workout that is in-and-out miles for twelve miles. That is alternating miles of 5:00 pace and 6:00 pace.

I miss running

I'm so bored these days. I so want to go running right now.

Greatest Race on Earth

Wow I just read about this marathon series. I'm in awe over how difficult it would be to compete in a four-marathon series but it would be a thrilling feat. I can't even imagine the cost of doing it because the marathons are so spread out that one would need to take four months off work or fly to Kenya, fly home, fly to India, fly home, etc. Aside from that, this would be amazing.

From the Web site:
Try running through four exotic cities in four gruelling marathons. Are you tough enough to cope with 100% humidity, soaring temperatures and thin air at extreme altitudes?
This is what The Greatest Race on Earth is made of.
The race is four marathons rolled into one epic contest. It starts in the dizzying altitudes of Nairobi, a world away from the finish line in downtown Hong Kong. The course takes you on an extraordinary journey through Kenya, India, Singapore and Hong Kong via bustling city centres, beautiful historic monuments and stunning stretches of coastline.
It's The Greatest Race on Earth because it's unique, it's ambitious and it's a huge achievement for anyone to even cross the finish line.
The best teams and individuals stand to win from a cash pool of USD1.43 million. So test your resolve, strive to beat your personal best and run for charity.

Season end results

Now that the running season is done for a few months, here are my best results according to the Athletics New Brunswick Web site. (The stats go: Time/gender rank of all N.B. athletes, name, city, time, pace, race and date)

10-K
89 Dan McHardie Fredericton 41:05 4:06/km Bouctouche Jul 23
Half-Marathon
63 Dan McHardie Fredericton 1:34:17 4:28/km Marathon by the Sea Aug 7
Marathon
33 Dan McHardie Fredericton 3:19:00 4:42/km Victoria Oct 9

Injuries

Sadly for the next month this blog is going to be more about epiphanies I'm having about running rather than those that I get while running. I visited the doctor this week to see what was wrong with my nagging left hamstring injury. After a series of routine tests, he diagnosed me with what I thought was the problem: tendonitis. But he also said that my left leg is much weaker than my right leg, despite equal levels of muscle mass. I told him I wanted to start training in January for a May marathon, so he is recommending a month off of running and two weeks of anti-inflammatories. When I see him again on Nov. 17, he may ask me to see a specialist for another series of tests.
Although I'm going to have to find a way to keep in shape, I don't mind a few weeks off the road especially after five months of hard training. It is better that I take some time now than in the middle of my marathon training. If anyone has any ideas on how I can keep in good condition while not running please post them. He said I could swim and go for long dog walks, but I failed to ask whether cycling and ellipitical training were permitted. Those exercises shouldn't be a problem, his main concern was not exacerbating the hamstring injury by continuing the repetitive running motion.

Post marathon high

The last week I have been on this euphoric runner's high. After a few days I stopped re-running RVM in my head and have set my sights on 2006. When I start setting goals for myself I become overwhelmed with this unexplainable, child-like glee. It is rather odd.
Although I have my eyes on Ottawa, I am searching to find Canada's fastest marathon.
If my training plans hold true, I'd like to run the half-marathon in Fredericton, Ottawa full marathon, Marathon By The Sea (half) and perhaps the Moncton marathon. My marathon goal obviously is to BQ. I would like to get my half-marathon down close to 1:20:00. It seems like a steep challenge but I figure I need to trim my 42.2K time by nine minutes so a similar cut to my half time should be somewhat possible.
As for the 10K, my goal remains to break 40 minutes. I still believe I was in good enough shape to do it before my hamstring and toe injury but that is life.
Anyway the last few days all I have pictured is me running across finishing mats, getting wrapped in those thermal blankets and looking up at stunning PBs. Is that silly?

Link day

Long time, no blog. I'm currently sick and haven't ran since the marathon. I'm hoping to get out for some easy running later this week but I need my rest more than running. So with little running news to update you with, I've dedicated today as "link day."
First. Here are some amusing photos of me at the Royal Victoria Marathon. Is it possible to look good when running 42.2K?

As well, Gary sent me this article from Cooling Running (see side link to the main page). I have become fascinated with Deena Kastor's story after first reading about her recently in Runner's World. I can't imagine logging the amount of mileage that she does, but I may incorporate some of their training strategies as I prepare for next season.

RVM splits

So here are my splits. Ok, my splits were hardly clockwork but I generally kept to within 10 seconds of 4:30 min/K. The significant variations usually accompany major inclines or declines. You can really see where I hit the wall.

4:41, 4:25, 4:35, 4:16, 4:22, 3:56, 4:25, 4:31, 4:14, 4:24, 5:01, 4:37, 4:28, 4:19, 4:31, 4:14, 4:42, 4:31, 4:39, 4:16, 4:23, 4:36, 4:26, 4:31, 4:23, 4:20, 4:25, 4:30, 4:42, 4:25, 4:32, 4:55, 4:44, 4:28, 4:46, 4:50, 5:22, 5:18, 5:32, 5:10, 5:14, 5:12, 3:19

Hard lessons

Niagara Falls taught me long runs were critical and no amount of fast 15Ks will properly prepare you for a marathon. Fredericton showed me the value of sunscreen.
RVM opened my eyes to even more marathon secrets.
My pre-race meal of a bagel and banana will stay. Next time, however, I will add a coffee. With about 15K remaining I came down with a painful headache. Was it coffee related? I'm not 100 per cent sure, but next time I am not going to risk it. There are so many other things that can go wrong in marathoning that why tempt the gods of pain?
Further I have no wish to repeat my toe and hamstring injuries.
When it comes to training, I am going to incorporate a regular diet of tempo runs and speed work. I left it way too late this time. Hopefully that will help prevent any future wall smashing at 36K.
As well, I want to continue running so I don't need to spend so much time building my base. This includes running more in lower heart rate zones.
But my race strategy worked even though I didn't BQ. I was proud how well I stuck to 4:30 min/K pace. I fully intend to implement that strategy next time. I worried about going out too slow, but that fear did not materialize.
All this new info should propel me running an even better race next time.

Interesting characters

Marathons always attract memorable characters. I guess that is what happens when people decide to run for 42.2K for fun.
I had a few such people on Oct. 9. I'm not sure how each did because I was a bit too distracted to get a name or bib number. I just recall their relentless drive or unique traits.
First there was Mr. Tall. This guy must have been 6'8”, easy. I'm not sure if he was a run-walker but I'd pass him and he'd pass me back a K later. You cannot forget a guy that size. I remember wondering why he picked marathing instead of, say, basketball. I never asked. Nor did I ask for a heads up if was starting to rain. He had probably heard that joke before.
There was also Ms. White. I think she beat me in the end, but we had a great cat and mouse game going. Mr. Tall was a character early but Ms. White and I saw each other a lot late into the race. As her name suggests, she was decked out in white and was wearing an Ipod. I kept wondering about whether it was wise to run in a white shirt when it could have rained and you'd be stuck out there for three hours. But Ms. White was fast and I expect the most anyone saw of her was her back.
There was Toque Boy, too. He was annoying. We're at roughly 12K and Toque Boy appears out of nowhere and he is chatting about last night's Habs game with the guy wearing a cotton Canadiens shirt (oh the chafing) and was musing about the Canucks' inability to score. I'm trying to maintain a 4:30 pace and loose lips with the knee-high socks, basketball-length shorts and a wool toque is a constant chatter box.
Then there were the minor characters. Like the lady who offered beer to runners around 33K. Or the woman, who I asked at 38K when the “pain was going to end.” And she replied, “When the medal goes around your neck or after the first beer.” There were also two or three guys, likely in the over 40 group, that kept hanging off my heels. They offered some insight from time to time. At one point, I groaned, “I thought this was supposed to be a flat course,” and one laughed and said, “it's a death by a thousand cuts.” That was around 15K, man, I should have listened to him.
There are so many great things about marathons that I love, the people are near the top.

Race weather

So much of Sunday's race hinged on the weather. Too hot and I'd melt or too cold and my joints would freeze. Thankfully I could not have experienced better race weather. The mercury hit about 12 degrees and a nice blanket of clouds kept everything cool. And even better there was very little wind to add any more resistance than the 42.2K already provided.
Because the weather was so mild I did not have to fret about race attire when I drove downtown. More importantly I could just focus on executing my race strategy.
Nailing 4:30min/Ks was easy in the early going. I barely broke a sweat, which can be partially credited to the overcast skies. Although marathon pain can never be fully muted, just gazing around at the amazing scenery made me forget temporarily how much pain I was experiencing.
Having such a magnificent day to run was never more evident than in the waning 7K. I had already hit the wall. Actually “hit” doesn't fully take into account my pain; neither does slammed, ran into, crashed or collided. I smashed into The Wall as if it had been coming at me at mach speed. The result was akin to a space shuttle running over a rabbit ... a weak, defenceless rabbit. But I digress. The point is if I had hit the wall on a really hot day, I probably would have been forced to walk. I crossed the finish line with a smile, sore legs and a brand new 3:19:00 PB.
If only every future marathon I race in could have such great weather.

Results

Overall: 155
Gender placing: 139/1085
Age placing: 8/61
Gun time: 3:19:21
Mile pace: 7:37
Kilometer pace: 4:43
Chip time: 3:19:00

Royal Victoria Marathon race report

Not quite a Boston Qualifying run but I shattered my personal best marathon time at the Royal Victoria Marathon. I haven't got the official time yet but it was around 3:18. Next Monday when I get access to my computer I will post all my splits and some graphs. Forgive typos, it is late and I just ran a marathon.

If I were writing a news article I'd be leading with the last seven Ks. Forget it. Consider the lead effectively buried. I slept well -- not great -- Emmanuelle awoke at 3:30 a.m. and I was tossing and turning anyway. About four hours later I was jogging down Yates with Ricky. My toe was burning by this point. I could hardly believe my luck, two weeks of relatively little pain in the broken toe until marathon day. So I slowed down my warm up to avoid aggravating that little demon.
With two minutes until the starting gun, I concluded that I needed to hit the porta-toilet, thankfully we were standing next to a short row of the green outhouses and there was no line. I was back in the queue before the 30-second count. Phew.
When that gun sounded, my world transformed into a tunnel including only me, 42.2K of pavement and a stopwatch. Things could not get less complicated.
The first 10K was marked by a few sounds. The pattering of thousands of shoes pounding the pavement. And the banging of a string of 4:30ish Ks. I felt strong and at the 10K marker I was on pace for 3:10.
Banging off near 4:30Ks continued around 15K as the course chatter slowed. The streets were lined with maple trees losing their reddish yellow leaves. When the course turned by the ocean I soon discovered why RVM is such a popular race. The oceanview was magnificent. The roar of the ocean, however, was muted by the cheering crowd. As I stepped on the halfway time mat, I was in the zone, roughly two minutes off 3:10 pace. It was here that I saw Dad for the first time.
My one complaint of the course was the unending number of hills. They weren't big but I thought it was supposed to be a flat course. These hills really took a lot out of me.
About a kilometer after the turn-around I spotted Ricky who slowed down around 18K. It turned out Ricky had a painful flare-up with his back and was forced to walk for a short distance.
I hit 30K and I was still knocking down 4:30isk Ks. Rounding the corner into Oak Bay, there was a singer busting out tunes in the middle of the street. To thank her, I swerved left and offered a high-five. That was probably the last pain-free moment of the marathon. I saw Dad again and he jogged about 20 metres with me. Within the next six Ks I saw my grandparents (who didn't see me) and Rob, Gael and the kids. The highlight was when I spotted Lisa and Emmanuelle. It was only for a few moments but it made my marathon.
It was shorly after that the wheels came flying off my marathon. As I tried maintaining my pace I felt the lactic acid infiltrate my muscles. Now it was not just a bit of lactic acid. The sensation resembled what I imagine a geyser looks like. As it seeped into every inch of my body, my pace slowed and I was in tremendous pain. There were several points where the thought of walking crept into my mind but I fought on. I winced. I visionalized happy moments. I looked at the 38K marker. Nothing masked the pain.
I wanted to pick up my pace but it was slowing to 5:45 range. At 32K point I was 44 minutes away from Boston but as 40K showed up I had missed the chance. I couldn't pick up my pace so I trudged on. The race wrapped up along the waterfront with thousands of cheering onlookers.
I ran as hard as I could toward the finish line and and as I heard the announcer call out my name I knew the ordeal was done. I broke my five-year old PB and life was good again. My muscles were screaming. My quads were exploding. My calves were constricting. Several times I felt the cramping set in and I tried massaging it out. These ailments did not blunt my excitement over my run.
I am now looking ahead to 2006. I feel I can improve upon today's time.I'm not blaming the broken toe or the hamstring injury. I ran a good race and see the improvement.
I just want to thank my two girls -- Lisa and Emmanuelle -- they truly made today possible.

Cobble Hill

I'm just waking up and waiting for a little more daylight before I head out on my last training run. I'm hoping for a 30-minute run, super easy. The pre-race jitters are in full swing. I woke up twice last night and had a tough time falling back to sleep with my mind racing. Ricky and I have had a relaxing two days. We did an easy 9K on Thursday at 4:27 pace.
I cannot believe RVM is in 26 hours.

Leaving on a jet plane...

I'm leaving in three hours for B.C. I can't believe the time has come. There is nothing I can do now but put my faith in my training and hope for the best. I went out for a super easy 10K this morning. I tried to keep it as close to 4:30 min/k pace, ended up at 4:27 with a 44:47 finish. Hopefully I can do that for 42.2K on Sunday.
I'll be in Calgary around 4:30 MDT where I'm hooking up with Dave Ebner, who is offering me his couch. And then tomorrow I fly to VanIsle where I'll be picked up by my wonderful mother and then off to B.C. Ferries to pick up Ricky. This is really starting to get exciting.

Seven days to go

What a wonderful day. It is hard to imagine that in seven days I'll be churning out 42.2 Ks at the Royal Victoria Marathon.
Fully into my taper (and don't rebrake my toe or any other body parts) period, I went for an easy 10K with the RR Run Club this morning. I went out with two half-marathoners and we had a great 10K completely at conversational pace. We didn't break any speed barriers but it was beautiful. The sun was out, the clouds were hiding and the air was crisp, but not cold. Fredericton's trails are amazing and it is impossible to have a bad run.

For those at home keeping score: 10K in 53:08. Ave HR: 149.
Splits: 5:18, 5:51 (??), 5:13, 5:02, 5:12, 5:15, 5:11, 5:14, 5:15, 5:25, 5:26.


Fredericton Running Room -- 10K Marysville

Saturday run

Perhaps one day I’ll start learning from previous mistakes, such as do not under any circumstances run within two hours of eating a big meal. After those two cheesy slabs of pizza last night most normal people would have heeded the warning. But the smell of that spaghetti sauce and the lure of a nice big chicken breast was just too overpowering.
I started my run at a decent pace but after about a kilometre I started, umm, re-tasting some of Lisa’s amazing sauce … much better the first time. My time was hampered a bit more during the fifth kilometre when my shoelace came undone. If that happens during the marathon I am not going to be a very happy person. Overall, I was happy with the run, despite how dark it was as I wrapped up. I threw the hammer down in the last kilometre -- that felt good. And the I-can-live-without-that-again moment of the run: I was belting out of the trail and I was passing two walkers. I know it was dark but it isn’t as if I’m a silent runner. Anyway as I was passing this woman she jumped and shrieked. It scared the crap out of me.
Anyway, the run: 10K along the trail to about the Irving. I finished in 44:07 with an average heart rate of 162 and max of 182.
Splits: 4:16, 4:32, 4:30, 4:36, 4:45 (tied up my shoe laces), 4:22, 4:29, 4:26, 4:13, 3:53.

Trail -- Irving