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Hanson’s Philosophy- Part II

Yesterday, I wrote the first part of this series of blogs. I promised that I would get the second part out as soon I as I could, so here goes:

The third component of the marathon philosophy is consistency. You cannot have consistency without balancing your paces/training out. As well, you can’t run higher mileage without consistency. It really is such a tangled web we weave. To me, consistency is not just running most days of the week. That’s a great start, but now extned that to weeks, then a month, then months, and finally to years of just steady conistent training. I personally feel that being consistent will show a great deal of improvment by itself, even if it means slowing down some of your workout paces to tolerate the increase in days/volumes.

In my own running, I can tell you what consistancy meant to me. Looking at my training and when I had my biggest breakthroughs it was pretty clear when I had success. It wasn’t when I was hitting these monster workouts. That was great, but all I did was overtrain. I left my race on the bike path of Stony Creek Metropark. When I had my biggest breakthroughs it was when I had just hummed along through months of healthy and steadily progressing training. I was trained completely, but not completely overtrained. The trick is to recognize this as it is happening so you can copy it all the time. However, that’s the really hard part!

To finish up on constency, all of this ties together. We already showed how the first three components tie into each other, but what really brings these things together is the ability to run at your appropriate paces. By training at the paces appropriate for you then 1) you keep your training in balance because you are getting the desired benefits of the workouts. Training too fast can turn a speed workout into a repeat, or maximal effort workout. A marathon tempo can be turned into a strength workout. You are always missing out on what the workout is trying to accomplish. As far as higher mileage is concerened, when the paces are not right (usually too fast) then what happens? Right, we start shortening workouts because we ran too hard for what we were trying to do and we take days off because we are too fatigued from running too hard for several days in a row. By keeping paces in check, you allow yourself to run on the days that could be offdays. Easy running, when kept easy allows you to build mileage, recover from workouts, and does give you a tone of aerobci benefit. You know what that sounds like to me? Bingo, now you are being consistent with your training! You have now set yourself up for success within the current training block, but for long term training, too. It’s such a gorgeous thing.

What this all feels like during training is that feeling of cumulative fatigue. You are tired, but incredibly strong, fit, and able to do what is asked of you day after day. You aren’t so tired that you can’t bounce back, but you feel that fatigue of training hard. It’s heaven and hell, all at the same time. However, that fatigue is exactly how you are going to feel the last 10k of the marathon. The difference between you and the other guy, is that you have taken yourself to that place and and made it back intact. Having that confidence when the going gets tough is how the tough get going!

So there you have it, the philosophy of the Hanson’s marathon method. The very basic of basic concepts that pull the whole thing together- the amino acids of the training organism. While I know that many of you already use the syetem, I know that some of you may never buy in- that’s totally fine. I do hope that some of this can help you when you set forth on your own path.

As always, thanks for reading. Good running-

Luke

Beginning to understand the hanson philosophy

I was recently reading another “coach” bio on the interwebs and it got me thinking a few things. The first was, “Dang. Everyone is a coach these days!” That’s a whole different story. What I was really thinking about was training philosophy. This young man had about 20 names listed as his coaching influences and for reasons we’ll discuss, puzzled/worried me. Why? Well, the thing is, the first response to this was, “Why so many?” Was he just name dropping to look smart? Maybe. But maybe there was more to it than that. I think there may have also been a big lack of understanding in what these coaches really stood for in their own coaching philosophies. For one, you could really divide the group he listed into three groups. The first group, well ok, person, would have been Arthur Lydiard. He is without a doubt the man with the plan when it comes to training. The second group would be the pupils of Mr. Lydiard. This was the majority of the names mentioned. The last group was smaller, but consisted of the non Lydiard lineage.

So, the second group I totally get. It’s the same ingredients, just different mixtures. Everyone has their own interpretation about what Lydiard would do in present day. I completely understand the slight differences. On a side note, I have been reading a lot of notes and articles lately involving many of these other good coaches. I found it funny that a lot of what they did differently wasn’t out of differences in thought, but rather, out of necessity. Some of it was due to climate or facilities. Some of it was geographical. These coaches did what they could to mimic the original based on what they had to work with!

What I don’t understand is how the third group of coaches played into this. You have on your left, one school of thought. On the other you have a completely opposite school of thought and now you are somehow supposed to integrate components from both. To me, it seems very counterproductive. I am all for being adaptive and growing as we find new theories, but you can’t play politician and flip sides when your crowd changes. Stick with what you believe and if you don’t know what to believe, find something!

Ok, so enough soap boxing ( I really wasn’t attempting a political theme here…) and let’s get to what matters with us! What is the Hanson Philosophy?

That’s a great question and until I began working on the book, I didn’t have an exact answer. This isn’t going to be a short answer, but it will be thorough. Overall, everything that involves Kevin and Keith Hanson (the elite distance project and the schedules for the masses) is Lydiard based in thought. So, let’s go over what exactly is the Lydiard thought process?

Lydiard in a nutshell:

Ok, the VERY basic Lydiard philosophy:

Lydiard Training Pyramid

Simple right? Don’t let it trick you. All it’s saying is that you the base of your training is easy aerobic running. After you build that you can move to the next level, then the next level, all the way until you are close to you your goal race. Each step is smaller in size, but higher in intensity. All year, you do things like hills and form drills.

Now, if you read in depth about Lydiard, what you find is interesting. This is the pyramid that is the staple for his training- but he wrote that you “climbed the ladder” to the point where you were racing. So, an 800/1500 meter specialist would climb that ladder all the way to the top. However, as Lydiard indicated that for a marathon runner, he wouldn’t get past the 5k intervals.

Where it gets complicated for marathon runners, to me anyway, is that Lydiard indicates two things what would leave room for discussion. 1) That training needs to be balanced. This means that all aspects of training are somehow incorporated into a training program. 2) That he wants the most race specific work to be done near the time of the goal race. However, in his writings he has the last few weeks of a marathoners program doing intervals at 10k and sometimes 5k pace. To me, the last thing I really want to do is to be on the track doing intervals two weeks before my marathon. This is where I can see some room for negotiation.By no means am I claiming to be smarter than Mr. Lydiard, only that I have trained for a few marathons and know what my body likes…

It is that second point where you will see the biggest discrepancy in the classic Hanson Marathon schedules and the Lydiard philosophy. In the classic schedules you will see the speed more in the beginning of the program. Why? It’s simple- the runner has a balance in training and no aspect is left out. Also, the last several weeks are completely devoted to marathon specific running. Some argue that the speed lowers the pH in the blood and this hurts aerobic development. However, the speed in the beginning acocunts for roughly 7% of the total weekly volume. 93% of the running over the rest of the week is marathon pace, or slower. From a practical standpoint, we don’t care if the intervals are truly at their best 5k or 10k times. If they are slower than their true 5/10k potential, that is fine. The work they do would then be closer to lactate threshold and still provide a great transition to the marathon specific work later in the segment!

Remember, the classic schedules are designed to fill a wide spectrum of runners and what is offered individually may be different. The book has an entire chapter devoted to the marathon philosophy that Kevin and Keith have developed over the years to fit those runners. For members, I am working on a complete detailed explanation of the training philosophies- so watch out for updates!