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August 24, 2005
Better 10% undertrained than 1% overtrained?
The 3-day a week marathon training article in August's Runners World piqued my interest the other day. So, I contacted the folks at Furman University who developed this program. Not that I'm trying to get out of training. I really enjoy longer distances and pushing myself, and the thought of only running 3 days a week (and cross training 2x) gets under my skin. My problem has been that as I've worked harder by adding miles/intensity, my performance has been declined. Like for a few years now. And I didn't keep a detailed training log back in 2001, only miles and run time, which makes it difficult to remember what I did right to run so effortlessly. Oh well. I'm getting off point...So, I asked the contact about salvaging my training program with six weeks to go, at least so I could run a halfway decent time and not fall apart on the course. Lucky for me, he was a voice of reason. He didn't recommend changing programs on short notice and instead, said to back off on the premise....(see title). Seems like common sense. Too bad my self-control is terrible when it comes to listening to my body.
Has anyone ever heard of, had success with, or know anyone who has followed the 3-day a week program before? The workouts consist of a track, tempo, and long run all done at faster paces than most marathon programs prescribe, with two hard cross-training sessions. I'm super curious about it, since higher mileage isn't working for my body at this time. I may consider their online coaching for a future training cycle.
Now I must decide whether or not to do today's VO2 max workout. My legs are hanging by a thread, but I could probably manage it. We'll have to see. It's always a learning process.
Posted by Leilani at August 24, 2005 12:24 PM
Comments
hey L. i can't answer your questions b/c i have never tried this...but i know For Me, that undertraining a tad is the ticket. seriously. i guess my body likes to be well rested. so this 3 day a week program might be ideal for me!
but for anyone who really likes running often-that's annoying. if there is a trade-off, less running vs. faster times, that will be an interesting choice to make. anyway, i am curious what replies you get to the questions you posed.
Posted by: Audrey at August 24, 2005 01:24 PM
I am all about overtraining :-) but I have a friend who is trying the three-day-a-week program leading up to the ING New York City Marathon. We'll see how it goes...but I guess it can be hard to tell at times, because you never know how it otherwise would have gone.
Posted by: Alison at August 24, 2005 03:39 PM
I must say, I was VERY intrigued by that training plan (thanks for the link!). Although I never tried a 3x/week plan, my training for the 2004 Cleveland Marathon looked very much like that, just exchanging 1 cross training day for an easy day (run 5 days, cross train 1 day, off 1 day with 3 "workouts" including the long run). I tended to do all my runs pretty hard (either a workout or I would run at a "good" pace for my long runs). And the results was a big fat 11 minute PR and a 3:11 marathon.
I thrive off being undertrained and I think that's exactly what that Cleveland training cycle was for me. For one, undertraining keeps me healthy (something that is not always easy for me) and for another thing, when I feel "fresh" when I'm running, I run SOOOO much better than if I'm tired.
The problem with undertraining though is this - people always think they should be doing more. And more than once I felt like I was being really lazy when I was training for Cleveland. Us runners just aren't programmed to do "less", even if it may yield better results.
Either way, good luck with your decision and your training. Keep us updated!
Posted by: Beth at August 24, 2005 08:09 PM
Ok, first off, my opinion on this probably isn't worth a spit, but here goes anyway...
Yeah, don't overtrain.
BUT, I'll caution you about this 1% nonsense. You can't calculate a training regimen with that precision when the human body (and all of the factors in your life) has such a wide margin of error. We're talking about you as a person here - you're not an aircraft engine! 1% is mathematical noise when you get down to the root of things. Use your training plan as exactly that - a plan. But use your body (and a tad of common sense) to know when to ease up or when to pour it on. Avoid the geek temptation to overanalyze!
Love,
Andrew the Overanalyzing Geek who should shut up and take his own advice
Posted by: Andrew at August 25, 2005 06:45 AM
I prefer around 30% under-trained. I like a nice easy training plan and a mysterious race day...not just wondering what my time will be but rather or not I will even finish in one piece. :-)
Posted by: R. at August 25, 2005 02:03 PM
I don't have any particular comment about this training plan, but I just wanted to stop by and say hello. It sounds like you have been working and playing hard lately. I hope things go well for you, and that the rest of your training plan goes as planned. With all the work you are putting in, a good taper and rest will yield awesome results!
Posted by: MandM at August 30, 2005 01:02 AM