While I’m not a physically gifted runner, I have some personality traits that are well suited to distance running. I like analyzing numbers, so training schedules, paces and heart rates are sources of endless fun. My husband says I’m persistent, which I think is his nice way of saying that I can nag on occasion. I prefer to think of it as a positive quality. Once I set my mind to do something, I stick with it and am not easily discouraged. I’m also consistent, which is vital for any long term goal. Success in marathon running isn’t based on what is done today, but is earned through doing something every day. I’m a creature of habit so this works for me. Throwing together this combination of characteristics, I’ve been able to motor myself through four marathons and 13 half marathons. Not too bad for someone who is regularly asked if I’m limping when I’m just walking around like I always do.
With one year until my first Ironman race, I’ve been reading and thinking a lot. How does moving my body forward for up to 17 hours differ from moving it up to five hours? The only long course race I’ve done was the half iron last July. I finished that race without any pain in my legs but I was out of energy and my heart rate was in zone 4 for most of the run. While I was able to muster a reasonable run leg and was thrilled with my 6:08 finish, it’s clear that I need a different approach for IM training. Given my back-of-the-pack standing, it’s going to come down to being able to sustain a very long, very slow effort for the entire race. The course at Florida also plays to that type of training. The Florida bike and run course are both as flat as a pancake, so powering up hills in zone 4 isn’t necessary. Long and slow are now frequently used words in my mind.
My heart rate monitor and I are friends and I use it all the time. Now it seems that we will be taking our relationship to a new level. I’ve been reading several books about long distance racing and Ironman training, and all stress the importance of zone 1 and zone 2 training. To over simplify it in a way that would surely insult any of the authors, the idea is that it’s not possible to metabolize enough glycogen to fuel a long distance effort. The body has to be able to utilize fat as a primary energy source. Training in zones 1 and 2 force the body to get efficient at using fat, avoiding bonking as well as stomach issues that can come with trying to process a lot of food during the event. I mentioned in a previous post that I had a test done in October to give me my exact zones and determine my fat burning in each. My fat burning in zones 1 and 2 is terrible. How terrible? So terrible that I don’t see finishing IM Florida without improving.
Give me an assignment and I’m like a dog with a bone. Persistent. Naggy. I’ve given myself the homework of improving my fat burning over the next 8 weeks. This involves lots and lots of hours spent working out with my heart rate low. That means going slow. Really, really slow. Experience has shown me that I’m better off not running more than 4 days a week, so I’ve been rowing, using the elliptical, and swimming to get more time in the right zones. Add strength training to the mix and Ironman training is already taking a big chunk of time and it’s still 49 weeks away.
This new type of training takes a certain something that my previous training didn’t: Patience. Running and keeping a low heart rate takes lots and lots of patience. People pass me while I’m running and I want to say, “You know, I could run faster if I wanted to.” I’m still marathon training for my January marathon, so long runs take even longer. Runs that used to feel like they took all morning now feel like they take all day. In the cold weather, I normally would be toasty warm after just a couple miles. Now I stay cold the whole run and have to wear extra layers. Going up a up big hill increases my heart rate to the point that I would have to walk, so right now it’s all flat trails for me. Sometimes while I’m shuffling along, I worry that I’m de-conditioning and that this is a foolish endeavor. I think to myself, patience. I’m realizing that patience isn’t enough to get through this kind of training. It also demands faith. It takes a leap of faith to leave the type of training I’m used to and to trust that this is going to work. I finish runs now feeling fantastic. After years of equating being tired after a run with of a good workout, how can feeling great result in anything valuable?
Trying something new is kind of scary but it’s also exciting. It’s like a science project. Will the theory presented on the page result in lots of fat burning and ultimately help me swim and bike and run for hours on end? Now we are talking numbers which takes me back to the joy of analyzing data which I love. Maybe this will work out after all.
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I am sure that analyzing data and your experiences in the long distance races (marathon, half and half IM) will help you to fill an appropriate scheduled plan for your first IM.
Good luck.
It sure sounds like you are a very persistent person . . . you have a plan and are taking action.
I use to use my heart rate monitor – but haven’t used it for quite a while – last time I tried – the battery must have been dead. (sidenote: I just pulled the battery and have it setting on the island to get a replacement!!!) When I did try to do a zone run . . . it was VERY hard – my watch kept beeping that I needed to slow down. yikes! I had the same feeling that I wanted to run faster and could run faster . . . and wanted to at least carry a sign that said Zone 1&2 training in progress. Knowing that you burn more fat in the low zones . . . makes me want to look into it more. I need to drop a couple more pounds and this just might be the trick . . . that and not eating any more apple pie or pumpkin bread. (My husband finished the last piece of pie yesterday and the pumpkin bread got finished for my breakfast this morning)
Good luck with your goal.
Beth, congrats on signing up for an IM. I’m sure you’ll find it an exciting, challenging, rewarding experience.
I watched a DVD recently on Jack Daniels and his training philosophies. He talks about doing the least amount of work to get the biggest gains. For example, if you’re doing a VO2 max workout and the correct workout is say 6 x 800 in 3:00, why would you run them in 2:50. You’re not getting any more benefit, but you’re working harder and tearing your body down more.
Same with building endurance. He says it’s all about time spent running – pace has nothing to do with it. So you’re better off running longer at a slower pace
Yes, it can be frustrating on our egos when we get passed by others. But it sounds like you’re on the right track.
Good luck.. Hoping that goes well for you!
From Don:
CNN aired a story about me Tuesday morning – guy with cancer runs marathons.
The video is available, along with a written story, at CNN blogs: http://goo.gl/ScY0y
Beth, I am so excited for you. I know you will do very well. It takes a lot of discipline to stick to a plan, especially when it is so different from what you are used to. And it definitely looks like you have that discipline. All the best for the IM and for the marathon! Fingers crossed for you.
How did I miss this?
I hope the slow running is going well, I just wrote about a new training I’ve had this fall/winter and my long runs were TOTALLY slow…but it’s really working!!! Even though I plugged along, the races were fast enough! I believe in this stuff. I was forced to wear my HRM so that I didn’t go too fast during my initial long runs and easy runs and that really helped. I can’t wait to hear more about your training.
Happy Holidays!
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