From: tjensen@cbnewsk.cb.att.com (todd.r.jensen)
Subject: Re: Minimalist run training
Organization: AT&T
Distribution: na
Date: Wed, 18 Nov 1992 15:38:11 GMT

In article <1992Nov17.232124.25046@news.stolaf.edu> fossumt@stolaf.edu (Theodore B Fossum) writes:
>In article <1992Nov17.150059.10851@schbbs.mot.com>, CMSC28@maccvm.corp.mot.com (Mark Hickey) writes:
>|> Due to knee problems, I have not been able to log many miles training
>|> for biathalons (dry tri?) running.  I bicycle commute 35-40 miles a
>|> day on an MTB (lead bat training philosophy).  As a result, my races
>|> are generally consistent... Everybody passes me... I pass them back...
>|> they pass me again.  My TT speed on the bike is ~25MPH, but the run
>|> legs are between 6:10 and 6:30s.  Typically, I run slower than every
>|> one that beats me overall, but cycle faster than everyone I beat.
>|> 
>|> My run "training" usually consists of 2 or 3 3 mile runs in the weeks
>|> before a race (with months between races).  I feel that my aerobic
>|> level is not an issue, but would like to increase my speed without
>|> doing much mileage.  Does anyone out there have any suggestions about
>|> how to do this?  Should I concentrate on fartleks, or run race pace
>|> for 3 miles?  Track work?  Any ideas would be appreciated.
>|> 
>|> Mark (the perfect bi is a 1/50/1) Hickey
>
>Intervals Intervals Intervals!!!
>
>hehehe

Mark,

I used to have problems with my knees all the time when I ran and at one
time almost gave up on ever being able to run or play basketball again.
I, however, don't believe that you should be using intervals to improve your
running.  When you have a minimal base (<15 miles/week), you're only
asking for trouble if you do intervals because you'll never build up the
strength in your tendons and ligaments to handle the trauma.  Patience is
the key word.  It took me two years of careful plodding to be back to
the point where I was able to go out and run intervals at faster than
race pace without any pain.  Until last year, I only did intervals on
my bike to save my knees.

I suggest, now that winter is coming up, is to first get out and run
consistently.  Start out easy, don't worry about speed, and slowly
build up your mileage.  Remember the 10% rule - also, try to keep your
longest weekly run under 30% of your weekly mileage.  Back off if you
start to feel any pain and use ice after you run for preventative measures.

After a few months you'll start to notice the difference - you'll be more
efficient, you'll be able to run farther without pain, and you'll be
ready to start working on your speed.  Keeping your weekly mileage consistent,
start adding speed bursts (10-20 second efforts) and easy hills.  Doing
this will build you up for intervals if you wish to add those later.

This is what I've been doing for the past 4 years.  Each year I've been
able to add more distance and intensity.  Because I want to be able to
run all my life, I'm taking a long term look at my running and being very
careful about what I add.  I've outline what I've been able to do over
the years below:

	1989: Run 1-2x/week (8 miles average)	 ~7:00/mile 10K race pace
	1990: Run 2-3x/week (15 miles average)	 ~6:30/mile 10K race pace
	1991: Run 3x/week (20 miles average)	 ~6:15/mile 10K race pace
	1992: Run 4x/week (25-35 miles average)	 ~6:00/mile 10K race pace
	1993? Run 4x/week (35-45 miles average)  ~5:30-5:45/mile 10K race pace

For me, consistency is the key.  By getting out for regularly scheduled
runs, I've been able to avoid any recurring knee problems.  I hope
this helps.  Good luck!


Todd Jensen                                  o
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