Runnin-from-the-law recently posed the question, are VO2 Max workouts worth it for marathon training? My initial reaction was, "of course!" My most marked improvements in running definitely came after I started doing real speed work. So the controversy intrigued me.
As everyone who follows my blog knows, I am a big follower of the Pfitz/Douglas training schedules. Those schedules start with pure basebuilding, then adding tempos, then adding VO2 Max workouts with tempos (some say he drops the tempos but what do you think those tune-up races are?).
I read one runner (who I thought incidentally had a very interesting blog) cite an article on how Vo2Max workouts should be added up front to the marathon training program, and tapered off later. Sounds good and makes sense.
Now, I am a HUGE running geek and I like my data. I chart it, I look at it, and I look at it again. Tonight, I was marvelling at how I have finally found some comfortable speed again despite last year's funk, so I decided to take a gander at my Fall 2008 training program. Because the inception of my marathon training program overlapped with my training for the Capitol Mile, weeks 1 through 6 had speed workouts and I, for the most part, dropped my tempo run. The result? Injury. Back track to Spring 2007 training. Same thing. 2006? You guessed it.
So, while I think Vo2 Max training is part gold, the reason you base build first, add in tempos, then add in speed is all about conditioning the body first. Speed work is about form and the oh so elusive "efficiency." You can't rush that. And while it some people seem to think that once you have run a marathon or 2 your body is permanently conditioned, it simply doesn't work that way. You ebb and flow. Peak and then start all over again. Every time. Well, maybe not Gebrielle Rosa's elite roster. But my crickety old self starts over every 6 months months. And every time I am amazed at how quickly I lose my fitness and get "soft" if I am not working hard. Simple physics, no doubt.
SO, IMHO, Vo2Max workouts are a critical part of any marathon training program. Fitting it in right is individual and unfortunately is going to be determined by your genes, your age, your diet and the amount of sleep you get at night.
For my situation, thank you Mr. Pfitzinger and Mr. Douglas.
*Although for full disclosure, all of my best marathons were Fall marathons. That is, however, about to change.
3 comments:
Hey Mindi –
This is an interesting discussion that you’re having with Cindi and Kevin. My thought on this topic is that the alternative approach in the linked article is essentially the Daniels plan. Now, I could very well be wrong because I haven’t been able to execute a full training plan in almost two years but doesn’t the Daniels plan look like this at a macro level.
1. Base building.
2. Into to speed work – mostly shorter I-paced work with long intervals between efforts.
3. A transition from mostly I-paced running to T-paced runs. These T-paced runs get stretched out and the recovery period gets shorter.
4. A drop in the amount of T-paced running with the introduction of M-paced running in its place. Gradually lengthen the M-paced runs to 15-16 miles.
So, generally speaking, speed work under Daniels goes from short and fast with long recovery periods to longer, slower (relatively speaking) speed sessions with no recovery periods.
Like I mentioned above, I’ve been out of the loop on this for a while and my brain could just be a bit rusty.
Trevor
Hey CoachT - I have to admit I have never done Daniels so I am not sure!
I've thankfully not thought much about training theory since I got me a coach. But, before that, I had migrated away from the Pfitz way of base, LT, VO2max and moved more toward the philosophy in Brad Hudson and Matt Fitzgerald's book -- http://www.randomhouse.com/catalog/display.pperl/9780767928229.html
The approach moves from general endurance and strength to event specific work. Early on you do thinks like hill sprints, 10k pace, etc. to build strength and move more to marathon pace and long sub-LT (HMP) runs if you're training for a marathon.
Right now, I'm learning the importance of core strength. I think I'm improving in a way that's orthogonal to how I was improving before. I feel like the circuit training has improved my efficiency while I have, temporarily, sacrificed that pure endurance that I used to rely on solely.
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