Vakava Team Photo

Vakava Team Photo
Vakava Racers at the Mora Last Chance Race

Tuesday, January 9, 2024

Training Log Analysis Part Six: Dialing in on Two “Perfect” Running Races for How I Should Train and Taper



I ran the Montreal Marathon in 2011, the Twin Cities Marathon in 2015, and a “26 km” race as part of the Blue Ox Marathon in 2017. The Montreal Marathon didn’t go well. It was hot weather and I went out too fast and suffered an epic uncharacteristic bonk. In contrast, both the Twin Cities Marathon and 26 km race were just about perfect, whereby I hit on a speedy (at least for me) pace early that I was able to maintain. I ran faster than I believed possible for both of these races, hence I know the training was really good and so was the taper. So what did I do? Well, I’m going to pull data from my Google Sheets training log and Garmin records to figure this out by making some more tables. The first is overall training.

Montreal 2011

Twin Cities 2015

Blue Ox 2017

Wk

Tot

Int

Run

RS

Tot

Int

Run

RS

Tot

Int

Run

RS

13

14

0.8

4.5

6.4

13.5

1

4.95

4.7

14.1

0.45

4.5

5.1

12

14

0.2

3.5

1.5

13.3

0.35

3.1

5.1

14

1.05

5.7

3.4

11

11.2

0.2

3.45

3.7

14.2

0.2

8.25

2.7

13.2

1

4.25

3.9

10

15

0

4

2.5

11.8

0.9

6

2.6

14.9

0.55

5.1

4.7

9

12.2

0.4

6.25

2.75

10.1

0.7

6.5

1

13.2

0.6

2.9

5.7

8

11.8

0.7

2.75

3

14.1

0.7

2.9

6.8

Backpacking

7

11.8

0.25

6.75

2

16.7

0.9

8.6

2.6

12

1.1

4.45

3.6

6

12.5

0

6.5

1.5

Backpacking

11.2

0.95

4.4

3.25

5

3

0

3

0

14.3

1.3

7.85

2.7

12.8

1.35

5.1

5.2

4

10.5

0.2

5.35

1.2

15

0.4

7.1

5.1

16

1.05

5.6

6.45

3

11.6

0

6.4

2

15.5

1

6.4

4

14.4

1.6

4.1

5.4

2

11.8

0.2

5.5

3.25

14.9

0.75

5.3

5.7

15.1

2.3

5

4

1

9.5

0

3

2

8.95

0.5

2.2

2.95

11.3

1.1

2.7

5.85

Race

Tot

149

2.95

61

31.8

162

8.7

69.2

46

162

13.1

53.8

56.6



Tot = total hours trained per week (may include biking and strength in addition to rollerskiing and running); Int = interval hours per week; run = running hours per week; RS = rollerskiing hours per week

From this chart I did 3 hours of interval training leading up to the Montreal Marathon compared to 8.7 and 13.1 for the other two races. I also did a one week backpacking trip before each of these races (4 weeks before Montreal, 6 before Twin Cities, 8 before Blue Ox). Prior to the Blue Ox race we had our Vakava camp the weekend before which accounts for such large volumes so close to the target race, including a marathon rollerski.

The next chart breaks down my longest runs and rollerskis. Average heart rates are marked in parentheses. In preparing this, it makes me want to write a letter to myself: Dear Elspeth: You are badass. 18 mile run Saturday. 18 mile classic rollerski Sunday followed by 8 mile skate rollerski.

Week before race

Montreal 2011

Long run/RS (HR)

Twin Cities 2015

Long run/RS

Blue Ox 2017

Long run/RS

13

Run 9.6 miles

Run 17 miles (134)

10 mile run


18 mile skate RS

12

Run 8 miles

Classic RS 23 miles 

(123)


Skate RS 12 miles (123)

12 mile run with 15 

minutes L3 (137,167)

11

Run 9.5 miles

Run 15 miles (138)


Run 15 miles (129)

12 mile run (127)


18.5 skate and classic 

RS with TT 

10

Run 11 miles

Run 15 miles (130)


Skate RS (130)

9 miles (132)


26.5 skate RS (127)

9

Run 13 miles

Run 19 miles (134)

12 mile run (130)


26 mile skate RS (124)

8


Skate RS 18 miles (132)


Classic RS 17 miles (118)

backpacking

7

Run 16 miles


Run 15.75 miles

Run 16.5 miles (137)


Run 15 miles (137)

10 mile (140)

6


backpacking

13 mile run with last 

mile hard


17 miles RS (134)

5

Run 17 miles

Run 18 miles (138)


Run 13.5 miles (137)

14 mile run with 14 

minutes threshold at end

 (136; 154)


28 mile skate RS

4

Run 18.6 miles

Run 22 miles (140)


15 mile classic RS (114)

16.5 miles (hot weather, 

134)


18.55 skate RS

3

Run 20.5 miles

18 mile run (131)


Skate RS 22 miles (125)

15 mile run with 1 

hour of threshold

2

Run 16.44 miles

13.5 mile run (134) 8 days before


Classic RS 18 miles 

(110)

8 days before Run 12.3 

miles (135)



1

Run 9.6 miles 6 days 

before

 

Run 10.4 miles 3 days 

before


RS 15.6 mile 3 days 

before

15.6 mile classic RS 

(110)

Run home from work 

6.5 miles (na)


Skate rollerski 6 days 

before, 26 miles (128)



Easy heart rates all seem high to me. Perhaps I forget that I was younger….but also I could’ve been going too hard or inaccurate readings. Previously I wore an arm band HR monitor that would always read exceptionally high for the first 10 minutes.

Long runs were fairly consistent for both marathons and obviously lower for the 26 km race. It was nice to be able to run farther than the race distance doing the shorter race.


Next I have a table detailing out my interval work. Heart rates are in parentheses again and were my max for the workout. Two numbers are given for our 5 km skate and 5 km classic time trials.

Week before race

Montreal 2011

Intervals (HR)

Twin Cities 2015

Intervals

Blue Ox

Intervals

13


5 km skate and classic 

RS TT (154,157)

Short track workout, 

longest 1 mile with 

max HR of 168


30 minutes of classic 

RS intervals (160)

12

Run L4 Intervals 3 x 4 

minutes

Run w/ sprints


Long L3 skate RS 

interval

5 km skate and classic 

RS TT (170,163)

11

Rollerski L4 Intervals 

3 x 4 minutes

Run w/ 3 x 4 min 

intervals (166)

1 km DP and skate TT 

with 2 x 20 minute L3 

(166)

10


Run 10 km pace 

workout (161)


Vakava DP intervals 

(varying length)

Run to work with 21 minutes of threshold (163)


4 x 3 minute run 

intervals (170)

9

Rollerski L4 Intervals 

3 x 4 minutes


Run L4 intervals 4 x 3 

minutes uphill

Run w/ 6 x 2 minute 

intervals (173)

Run to work w/ 24 

minute threshold (163)


Short track intervals

8


Run 6 x 5 minutes at 

goal marathon pace 

(157)


1 km DP and skate 

TT (162)

backpacking

7

Rollerski L4 intervals 

3 x 5 minutes

Run with 6 x half mile 

intervals (153)


Skate RS intervals 

4 x 8 minutes (157)

10 mile run with 20 and 

then 12 minutes of 

threshold (150 avg, 

168 max)


32 minutes of skate RS 

intervals

6


backpacking

5-4-3-2-1 minutes on 

track

5


Run w/ 2 x 20 minutes 

at L3 (159)


5 km skate and classic 

RS time trials (157,144)

13 mile run with last 

mile hard (161)


2 mile time trial on track

 (174)


6 x 7 minute L3 skate 

RS (161)

4

Run L4 intervals 4 x 3 

minutes

Run w/ 6 x half mile 

intervals (160)

4 x 3 min run intervals 

on track (167)


6 x 6 minutes classic RS 

intervals (170)

3


Run w/ 2 x 15 minutes 

L3 (149 and 155)


Classic RS intervals 

5 x 6 minutes (164)

15 mile run w/ 1 hour 

threshold (avg HR 152, 

highest 167)


5 x 4ish minutes skate 

RS intervals (167)

2

Run L4 intervals 4 x 3 

minutes

Run w/ 2 x 8 min at L3 

pace (164)


Skate RS intervals 

5 x 6 minutes (174)

8 days before 12 x 1 

minute at threshold (153)


9 days before 1 km DP 

and skate TT with other 

intervals (166)


7 days before Classic 

RS intervals, backwards ladder, about 36 minutes total (163)

1


4 days before 3 x 8 

minute classic RS 

intervals (162)

2 days before 12 x 1 

minute at threshold (145)


3 days before 3 x 4 

minute classic rollerski 

intervals (158)



Next I compiled the data by interval type:

L4 = 3-5 minutes

L3 = longer than 5 minutes

Short = 2 minutes or less

Interval Type

Twin Cities (# of sessions)

Blue Ox (# of sessions)

Run: 3-4 minute intervals

2

3

Run: less than 3 minutes

2

2

Run: 5 minutes or longer

5

5

RS: 3-4 minute intervals

1

6

RS: less than 3 minutes

0

0

RS: 5 minutes or longer

8

5

Did not include either “shake out” 12 x 1 minute before Blue Ox


Now we’re getting somewhere!

In regards to total training, my overall volumes and running time are fairly similar for all three races although more for the latter two. My interval time is markedly increased for both of the latter races with the most before the Blue Ox race.

It looks like I don’t need to taper volume until the week before; although I should ramp down on the running a bit two weeks before but OK to keep up the rollerskiing.

Looking at longest runs and rollerskis, 

  • 8 days before each race did a medium distance run
  • longest run 3 weeks before
  • medium distance run 2 weeks before
  • i.e. build to 3 weeks before (able to run race distance for Blue Ox prep as shorter)
  • did more medium rollerskis (10-20 miles) prior to Twin Cities; did some 20+ mile rollerskis prior to Blue Ox including 26 miles 6 days previous; likely affects my overall fitness but wouldn’t add more running d/t injury risk

And finally, here’s my own advice for interval prep assuming both running and rollerskiing:

  •  5 L3 sessions running
  • 2-3 L4 sessions running
  • 5-8 L3 rollerski sessions
  • 3-5 L4 sessions (interestingly did only 1 prior to Twin Cities but 8 L3’s vs 6 L4 sessions and 5 L3’s prior to Blue Ox)
  • do 2 fast running workouts with interval lengths of 2 minutes or less


If only running, would plan for intervals about twice per week alternating between L4 and faster and L5.


Thus a training plan with my critical workouts should look like this:

Week Before Race

Key distance/intervals

13

Run intervals: 1600 m, 1200 m, 800 m, 400 m, 200 m, 100 m

Rollerski 5 km time trials

12

5 x 6 minute rollerski intervals

Long rollerski

11

Run 3 x 4 minute intervals

Rollerski 2 x 18 minute intervals

10

Run interval 3 x 10 minute

Rollerski intervals 5 x 3 minutes

9

Run track intervals: 12 x 200 m

8

Run intervals 3 x 5 minutes

7

Long rollerski

Rollerski intervals 4 x 8 minutes

Run w/ 3 x 1 mile

6

Backpacking week

Long run with 2 x 15 minute L3

5

Rollerski w/ 5 km time trials

12 x 1 minute running intervals

Long run

4

Long rollerski

Rollerski 6 x 6 minutes

Run 6 x 3 minutes intervals

Longest run (if race is 16 miles or less do at least that distance; if marathon do 22 miles)

3

Long rollerski

Rollerski 5 x 4 minute intervals

15 days before medium long run (15-16 miles) with long L3 session

2

14 days before long rollerski

Rollerski (or running) intervals: 5 x 6 minutes

8 days before 13 mile run easy

1

7 days before medium-long rollerski

4 days before 3 x 4 min rollerski intervals

2-3 days before 5 mile shake out run w/ 12 x 1 minutes at L3 




So, this was obviously a lot of work and the best use I can think of for keeping a training log. Perhaps there’s a better way? I guess a couple quicker ways of doing this is to repeat what’s worked in the past or to do an L3 and L4 session each week, occasionally taking some breaks and occasionally doing some even shorter intervals.

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