From: sscott@mcs.kent.edu (Stephen Scott)
Subject: Re: The Self Coached Runner
Organization: Kent State University
Distribution: na
Date: Thu, 7 Jan 1993 19:11:29 GMT

In article <1ihhg5INN71d@meaddata.meaddata.com>, chaz@meaddata.com (Chuck Sedlacko) writes:
|>   Recently, I've been looking over a book entitled "The Self-Coached Runner"
|> by Allan Lawrence and Mark Scheid. The book has a format where you look up
|> a section with a given distance and your goal time and it outlines a running 
|> schedule for that race and your level.  I don't have any prior race 
|> experience, and I had a question concerning some of the advice in the book.
|> 
|>  For example, to run a 45-minute 10K, the book states 
|> 
|>  "You are ready to train for a 45-minute 10K if you can run:
|> 
|>     220 yards in 38 seconds
|>     440 yards in 82 seconds
|>     1 mile in 6 minutes 20 seconds
|> 
|>  To run 10K in 45 minutes you need to average 7:16 per mile."
|> 
|>  I don't understand what the paartial times have to do with running the 10K.
|> If I could run at a 7:16 pace, why do I need to meet these other criteria?
|> Other "prerequisites" are given for other levels and for all distances.


Of course these are simply given as a "rule of thumb" or perhaps better as
"rule of toe" :) in this case.  Absolutely if you can run 6 even 7:16 miles
you will achieve the 45 min 10k - you can always guts out the last .2mile. 
However few people manage to run even splits in a race.  Most will TRY to
start out conservative and pick up the pace as the race progresses.  The
foolish will simply die (from too fast a start).

For example my 10k "rule of toe" workout is as follows:

After starting with an easy mile warmup (afterward an easy mile cool down). 
I will run a 10k on the track one mile at a time.  With 10 minutes from
start to start with the rest time being an easy recovery jog of say, 1/2
mile.  My goal is to run even mile splits (with even 1/4 mile splits) at my
goal pace for the 10k.  Note the emphasis of even pace here - there is to be
no kick.  Eventually you should learn the pace well enough that you no
longer look at your watch during the mile run and you will still be within
5sec of the target time.  Do this in your racing shoes and clothing... You
want to know now if something will rub you the wrong way.  Generally if I do
not meet my goal pace twice in a row - I scrap the workout as it means that
I am either not physically or mentally into it that day.  So may as well
rest - take the day off.  Of course this is assuming that the goal pace is a
realistic one...  I will do a workout like this once a week - lowering the
pace time as I improve.

For example:

for a 31min 10k - I will run even paced 5min miles (75sec 1/4 mile splits)
and I then have 5min to cover the recovery 1/2 mile before the next mile
repeat.

for your 45min 10k I would not change the 10min start to start - but instead
shorten the distance covered in the resting phase.  1/4 mile would seem
appropriate for this case.

Thus you could do the following:

1.  easy warmup mile - include some stretching during this
	I generally stop during the first 2 laps of the warmup to do any
	specific stretches - then easy jog warmup the last 2 laps without
	stopping.  You should be sweating after this though...

Repeat steps 2 & 3 for 6 times...
2.  run an even paced 7:16 mile (1:49 per 1/4 mile)
3.  you have 2:44 to do and easy 1/4 mile recovery jog

4.  easy cooldown mile.

Note that your whole distance for this workout is:
  1+1+.25+1+.25+1+.25+1+.25+1+.25+1+.25+1 = 9.5 miles....
Although this is on the track, it is not a speed workout nor a distance
workout at 9.5 miles - but it is a PACE workout.

One other important point that I have learned over my running years - always
use a rolling start for workouts.  Do not toe the line and start from a
standstill - this is a good way to pull something.  Simply start jogging
about 15 yards before the start/finish line and pick up pace SMOOTHLY as you
reach the line (remember to start your clock).

Most people hate track workouts - I once did too - However, once you get
over the initial bordom - the track workout will provide both the mental and
physical toughness to improve any runners times.

Good racing, Stephen.

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