Working Class Runner

I have decided to withdraw from the Chicago Marathon, and do not plan on running a marathon this fall. This is despite having paid a pricey entry fee that I obviously will forfeit. Rather than go into a long screed on what became an increasingly simple, straight-forward decision, I’ll write in brief bullet points. I can always add detail later if requested. Reasons:

Too many signs pointed to this Chicago trip being a bad idea.

– Early Canadian wildfires have already covered the city in consistent smoke, and they should continue throughout the rest of summer into fall. There’s a good chance it will persist into October for the marathon. That’s not good air to run in.

– The crime situation in Chicago has gotten worse. While it’s better than the Covid riots, it’s still by accounts of people I know there markedly more dangerous than it was while I lived there. CPD’s understaffed and not really addressing problems. And it goes hand in hand with the next problem, but there’s a lot more vagrants on the trains and at the stations than there used to be.

– The transit situation is unreliable now. CTA while I lived in Chicago was for the most part reliable. But after Covid CTA also lost workers and the train/bus service got more sporadic and unreliable. It still hasn’t improved much, and I don’t want to put myself in a situation where I need to rely on an unreliable system to get around at all.

I wasn’t really excited about running this marathon anyway.

– Frank Shorter famously said you should not plan your next marathon until you’ve forgotten about your last one. Though I’ve long since recovered from Vancouver, I’m admittedly not quite invested in the idea of building towards another marathon.

– It is notoriously difficult to train for marathons in Las Vegas during summer due to the heat. Even indoors, gyms minimize the use of their A/C, and indoor temperatures (which I regularly measure during workouts) are closer to 80°F, uncomfortably warm for endurance workouts, especially long ones. And it doesn’t cool off until mid-October… after this marathon would have completed. It’s not a given I’d successfully get ready for a fall marathon in those conditions.

– Marathon training is very demanding, and there’s so much else I wanted to work on this summer instead:

– I want to dedicate a block of time to serious strength training. When marathon training, I only have enough bandwidth to do some lighter whole body strength training a couple times a week, if that. If not for marathon training, I could strength train more often and work on building strength if not muscle.

– Marathon training doesn’t realistically allow for speedwork and 5k/10K/Half-specific training. Sure, you can do speedwork, threshold tempo work and such while marathon training, but its benefit on your marathon fitness is ancillary at best and you should carefully avoid overdoing it, especially when you’ve got to build around longer easy workouts. If not for marathon training, I could build to some of the 10K workouts that worked very well for me in 2018-2019. I haven’t had much chance to work on them since moving back to Vegas.

– I want to work more on running in this extreme heat, without having to worry about running suitable marathon volume. When marathon training I pretty much have to do all my work indoors, as the 100°F+ temperatures take a lot out of you at short distances, let alone the longer duration workouts you need for marathon training. Many in town go ahead and do it, and most of them burn out on training after a few years. I would like to avoid that and take the pressure off outdoor sessions by not needing to run long for more than a couple hours if that.

That’s all I’ll say on that for now. I’m working this month on a project involving some different training, and will go into more detail on this once the month is completed.

I had considered not doing Vancouver next year. But, after weighing it over the last three weeks, including during my final few days in Vancouver this year, I decided Round 5 will happen once again on schedule next May.

I had other spring marathons I had been thinking about doing, especially overseas. I also had considered staying close to home next year and doing closer, local marathons in Utah and similar. Depending on how my fitness develops this next 6-12 months, I may still consider doing them as long training runs, or perhaps their half marathons if I really want to.

I’m also mindful that we lucked out with some mild, cloudy weather in Vancouver the last couple years, and that the other shoe could drop next year with sunnier, more difficult conditions a la 2018 (which I DNF’d for different reasons, but most finishers struggled badly with the warmer weather). Of course, you can never really tell until the race approaches what kind of weather you’re going to get, but the course is hard enough without it being hotter and sunnier. In fact, just the brief instance of sun we got this year really knocked a lot of runners over in mid-race. It’s been better than usual the last couple years: Is it nice and cool again in 2024, or do we get the heat lamp?

However, the expense to go overseas is rather great. I’m on schedule to pay off remaining debt by next year, and then I’ll have a lot more disposable income to work with. As it stands, I’m able to work with finances to make Vancouver happen and perhaps another trip or two, but that’s about as far as I feel comfortable going with them. Even just the airfare and hotel for Vancouver is around $3K USD, just for a non-stop flight at a decent hour and a decent hotel near the places I frequent.

As for staying home and running local, the Utah marathons have the added challenge of being higher altitude than where I train. Most are about 4000-5000′, and that would create an aerobic challenge on top of running the actual marathon. While I could be swayed to do one or more anyway as a training tune-up, I’d like for that to not be Plan A.

Plus, I really enjoy the fresh nutritious food in Vancouver, and am quite familiar with it. Going somewhere new, I’ll have to figure out my entire diet for the trip from scratch, and running a marathon in a new land and different time zone is hard enough. Never mind how long and uncomfortable a transoceanic flight is. Maybe some other time.

I certainly have no problem with going back to Vancouver. I’ll probably go a day earlier than I did this time, as the Friday afternoon arrival made the logistics a bit tight before race day. I’ll probably still stay several days afterward, and fly back Friday instead of Saturday so I can have the full weekend at home before resuming work.

Last weekend I traveled to Vancouver to run the First Half(-marathon) 21K. I had a good time, though everything was a bit rushed and compressed on a 3 day trip instead of the usual week or so I take for the marathon in May (which I’m still doing this year).

Still, as messy as last May’s trip was with corona restrictions and testing, plus my sleep problems and DNF mishap at mile 19… this trip flipped the script. It went as smoothly as I could have hoped.

I knew I wasn’t in racing shape for the half, so I just ran it out as a long supported workout. I felt good about the run, though I haven’t been that sore after a race since the Chicago Marathon. I was waddling for the rest of the day, and fortunately felt better enough to haul my bags to the airport just fine the next morning.

I tried a few things during my recent trip. This might have had a bit to do with why I was so sore afterward for reasons I’ll get into. But I took this trip in large part as a test run for May’s marathon trip, right down to staying at the same hotel and flying in on the same day/time of the week.

A primary concern with Osler/Hadd style base training is that the lack of hard/fast running will cause you to slow down.

With Hadd training, this is a partially valid concern. One effect of the training is that, while you can improve and maintain threshold-level speed, your ability to kick or surge is limited. Your cruising speed in the short run will improve, but it’s hard to speed up from there.

Osler style base training avoids this by having you do a time trial or race once a week every week. This one hard short-medium run serves as your speedwork. Eventually, once you switch to sharpening training, you work on repeats and other speed frequently ahead of a goal race. But the weekly time trial helps work on and maintain your fast running during the lengthy base training cycle. (It also allows you to quickly take up speedwork, as you’ve been practicing it some each week)

One of the drawbacks of common marathon training plans that include speedwork is that the speedwork not only limits your base aerobic development, but your body can actually burn out on the repeated hard stimulus after about 3 months, very counterproductive if you’re planning to run a marathon in 3-5 months. (And no, a solid taper alone is not enough of a break to refresh those reserves)

Both Osler and Hadd agree that an ideal base training focused phase should last around a year or more before you begin any serious speedwork, and that most runners simply don’t do this because of their own lack of patience, not to mention short term ambitions of goal races. Most simply cannot fathom thinking, planning or executing that far ahead.

I realize one of the reasons my performance improved so dramatically in 2017-2018 was that I made a point to run easy almost all of the time. Most times it was out of necessity, running home from work and needing to guarantee completion of the run and arrival. I ran as easy as I needed to. Often, admittedly, fatigue from the workweek and rest of my life compelled me not to push it on most runs. I covered mileage and got home. It not only allowed me to pile a lot of weekly mileage, but the sub-aerobic-threshold running gradually pushed my aerobic threshold upward, as Hadd’s explained at length.

Most runners don’t do this. Most coaches wouldn’t recommend this. But my obsessive unrelenting focus on easy aerobic base running led to my lactate/aerobic thresholds consistently improving, which showed in my race results. I occasionally did some fast running, but I didn’t need to do much at all to see improvement during this period, even when the Racing Team was out of season and I was only running easy on my own.

A few training plans do lean exclusively on easy running, at least for the first couple months. IronFit doesn’t program any fast running until 7-8 weeks in. Hal Higdon’s easy plans are all easy running, and even his intermediate plans only include a slightly-harder-than-easy marathon pace run once a week. (I’ve mentioned before that while Hansons programs only easy runs for the first 3 weeks or so, I don’t really count that in such examples as that pre-speed base period is relatively short.)

But most plans ask for speed or tempo work right off the bat, holding that pattern through the entire 16-20 weeks. Perhaps that’s too much? Not because a runner can’t handle it: Obviously, most can. But it may be too much because, as Mark Sisson and Brad Kearns or Tom Osler have pointed out, such running is best employed in brief 1-2 month periods right before key races, when its benefits are needed. (In that respect, IronFit somewhat gets it right, only programming speed/tempo in the last 9 weeks of training… though even that’s a little long.)

One of the reasons I’ve found Osler training a good fit is because I think he found the right combination back in 1967 when he wrote The Conditioning of Distance Runners. Run easy, except for one hard run/race a week. Build that easy mileage for 3 months. Then pile on speed workouts in the 7 weeks before your big race or racing block.

In my experience, more speed/tempo each week than that can be too much after a few weeks. This may be why so many serious runners get injured or flat-line their performances so much.

In my experience, less speed/tempo each week than that can indeed stagnate your faster running and make it hard to kick. My long stretches of easy training did improve my cruising speed. But the best racing results only came when I was also doing speed and tempo work in training.

I realize Hadd avoids speed training entirely. However, Hadd’s Phase One base training places top priority on troubleshooting and building your aerobic base fitness only months, only gradually adding harder running once you’ve reached a suitable run volume and shown aerobic threshold base improvement. His training aims to troubleshoot your aerobic shortcomings first and foremost. You only worry about running faster once that’s been suitably addressed.

And it goes back to what both have pointed out about most coaches’ and runners’ general lack of patience, of wanting to see results now. We go to the speedwork right away because we want to see ourselves running fast. And we often default to the (somewhat faulty) common sense that you can only get faster if you practice running faster.

I entered the drawing for the 2023 Chicago Marathon not expecting much, having heard (that allegedly) spots would be (more) limited to out of towners and that the drawing might be a bit tighter across the board.

Well, they drew me once again!

So I’ll be heading out there next October, just a few months after Vancouver 2023.

Obviously, I’m running Vancouver in May, so this means not only a 2nd 2023 marathon but a relatively quick turnaround, as marathons go. After a couple weeks off from Vancouver, I’ll have only 20 weeks before Chicago.

So, sorry Frank Shorter, but I won’t be in any position to forget about my last marathon by the time I need to resume base training for the next one.

Of course, in the weeks leading up to this, I had still been planning long-term just in case, presuming I was going to run Chicago. I drew up different schedules, measuring their build, the estimated marathon shape in October, to see what would work. I had also formed plans for what to work this summer on if I didn’t draw in and the summer was free, but that’s a moot point now.

Much like the injury-failed Indy Marathon campaign last year, my big challenge is to endurance train effectively during the Vegas summer. The difference now is I learned and now know a lot about training in these circumstances that I didn’t know last year. (And also, knock on wood, that I have a 100% hamstring and hip flexor complex that’s better built to handle training)

I’m now training at 3000′ altitude along significant hills on weekdays, with similar hills at lower altitude (2300-2500′) on weekends. I’ve focused a lot in the cooler weather on nose breathing on the run as much as I can reasonably handle, only mouth-exhaling or even mouth breathing if the going (usually an extended hill climb) gets tough enough to justify it. My Osler-style base training and the resulting gradual mileage build has been reasonably comfortable. I’ve also scaled back my cross training and walking, sticking mostly to brief walks and some backward walking.

Already, Runalyze has showed my measured VO2max has jumped a great deal, and I’m not even into the real (midweek 8 milers and 3+ hour long runs) meat of training yet. I’ve barely done any fast running, other than a Turkey Trot 10K that went well on no race-specific training and despite not having run farther than 6 miles on any run.

Osler training and the progression has gone quite well, and I’m probably going to stick with it going ahead. Ultimately, after months of easy base training with one tempo or time trial a week, I’ll follow his advice and add in sharpening work towards the final couple months. I may not add as much as he recommends, as March and April tend to add their own stimulus: Increasing temperatures. People tend to forget that’s an added training stimulus in spring! So, if my base runs in hotter weather are suitably tough, I may just keep them the same.

Going back to Chicago could be weird, as a tourist this time. I’ve found (and paid a pretty penny for) a good centralized hotel with a kitchen. The city’s a lot harder to deal with when you don’t have a home base away from the main drag you can retreat to. Unlike Vancouver, I probably won’t stay terribly long following the marathon, though I’ll at least stay the following day.

Meanwhile, it’s rather premature to put a ton of thought into Chicago 2023. I still have to train for and run Vancouver! More to come as it becomes relevant.