As a running and triathlon coach, it is important for me to know an athlete’s capabilities how to train for a specific race that he or she is preparing for.
First, the runner or the triathlete chooses the date and distance of a race that is considered an “A” race. A race with a goal in mind, like running a personal best, or “merely” finishing a race.
For example, the 21K or 42K Cebu City Marathon in January. For whatever reason, proper training for a long distance event is critical.
Once the athlete has chosen the date for a specific “A” race, then we count 18 weeks (or 4.5 months) back to mark the ideal start of training period. It is preferable to have a 18- week lead time for the target race to give ample time of preparation.
If it’s not possible, at least 12 weeks (or three months) may be adequate time to train.
In the span of 12 to 18 weeks of training, there could be other races of different distances that may also be available to compete in, as part of training.
These races are labeled as “B” and “C” races. Such races are not meant to be raced all out, but at about 80 to 90 percent effort. These are the races that will determine if the athlete is making progress, and which could predict if he is on target on achieving his goal.
Be careful, however, in choosing these B and C races. For instance, if an athlete is training for a marathon, the focus is to train for 21- or 42- kilometer race. There are other races that an athlete might want to do, such as a triathlon.
It is not impossible to do both during training; however, it might affect the end result of the marathon, especially if the athlete is looking to break his marathon time.
The demand to train for both a triathlon and a marathon is greater than focusing on one. Yes, it could be done. It will definitely help to gain strength to supplement each other’s physical and mental demands.
The problem, however, is that one could end up being over-trained — which could lead to getting burned out.
If doing a long distance triathlon such as an Ironman is the main goal, then it’s better to focus on triathlon training, and to use a marathon as a secondary goal or “B” race.
It would take a toll on the body to even want to excel in both.
For regular mortals like most of us, with limited time to train, it’s best to choose one sport that he or she may want to excel in, and use other events as part of training. This is referred to as the “specificity” of training.
By running a half marathon or 21K race at least four weeks before a 42K race is a perfect race to predict the expected time for the eventual 42K. It could be used as a “B” race.
A weekly training regimen is normally broken down into 80 percent “easy” runs, and 20 percent focused on speed or fast runs, such as tempo pace runs. The whole training process is a progression of four phases.
Phase 1 is building the foundation, with increasing weekly training time and mileage, while introducing speed and drills. Speed workouts and running drills should be done in a running track like our Perdices Stadium oval at least once a week.
This is also the time to test an athlete’s ability to run fast by doing a time trial, usually a 3K on a track, or a 5K race. The test results will determine what pace he should run in different intensities for intervals, easy, and long runs during training.
Phase 2 continues the weekly speed sessions with longer intervals, from 800 meters to 1,600 meters. The tempo run is also introduced in this phase. A tempo run is a faster run done within a single run.
For example, one can start running easy and comfortable for 20 minutes, then run a little harder that is sustainable for 20 minutes, and finish it off with a 20-minute easy pace.
These two workouts together in a week is not advisable for beginner runners because of the high intensity demand. Beginners could choose only one hard workout, and the rest are easy runs.
Phase 3 is perhaps the most demanding of all due to the increasing mileage with longer intervals, tempo run, and long run. It is labeled as the “strength” phase.
As the training progresses from the beginning, it is inevitable to feel exhausted due to the high demand of energy spent.
It is, therefore, important to have adequate sleep, and healthy nutrition choices to recover and be replenished with vital nutrients that the body needs to perform for every workout.
Phase 4 is the final test which indicates if the athlete is on target with his initial goal. The weekly mileage is reduced, although the intensity remains. There are specific workout exercises that focuses on race pace or race simulation run. This is the best time to test what race day nutrition works or doesn’t.
Finally, the last week before the race is called “Taper Week”. This is when the daily mileage is reduced tremendously, and final preparation for the race is considered, including what sports attire and running shoes are appropriate to wear in the race, and seriously getting enough rest and sleep in the final days.
During the taper week is also a good time to keep hydrating with water and electrolytes as often as possible, more than ever needed for hot weather, and warm conditions.
About three days before the race, it is important to consume at least 60 percent carbohydrates, 30 percent protein, and 10 percent fat to fuel the body.
Try to visualize the race in your mind, complete with your race strategy, and do some meditation to calm the nerves. Then it is best to arrive at the race venue at least an hour before the race to be able to take care of personal business, and do some light warm up to be physically and mentally ready.
In last week’s Sandurot Half Marathon in Dumaguete, some of our local runners amazingly ran their Personal Best times.
Our very own Jason Padayao of Spectrum Running team was declared champion, with a breakthrough time of 1 hour and 12 minutes running 21 kilometers. Which means, Jason was running at a pace of 3 minutes-26 seconds per kilometer.
Coming in second was his team mate, Erl Peorilo, who only five minutes behind, running at a pace of 3 minutes-40 seconds per kilometer
The race drew more than 300 runners from here and outside the Province, running from Burgos Street and taking the streets to Bajumpandan, Cantil-E, Talay, Cadawinonan, Junob, Motong, Pulangtubig, Bantayan, and Piapi to complete the loop back to Burgos Street for the finish.
The Sandurot Half Marathon is popular especially for those who are registered to run Cebu City Marathon.
With nine more weeks to go, the Sandurot Half Marathon is a good test of how these athletes can expect to run the final 21K or 42K come January 2023 in Cebu City.
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Author’s email: Ironmandario@gmail.com
