The Devil Is In The Details
My first two days’ training schedule with CTS were devoted to One Hour Recovery Runs with emphasis on my RPE (Rating of Perceived Exertion) where in a scale of 1-10, my RPE should be 5 which were done on a flat or rolling terrain and I must be able to easily talk when running. On the third day, I was made to do an Endurance Run for 1:30 hours on the trail where the run has an RPE of 6 out of 10. It is described as a conversational run performed at my “all-day pace” and this run will make up the majority of my training volume and its is the most specific running workout to my ultrarunning pace. I did this workout in my Playground Alpha where I was able to attain an elevation gain of 1,200+ feet. It was suggested that I should hike the steep uphills and start practicing or developing my downhill running skills with fast, quick and short strides. I think I was able to cover a distance of 6.4 miles in 90 minutes. On the 4th day, my Coach asked me to do a 2-hour Endurance Run on the trail with strong elevation gain and loss, hike the steeper portions and run the descents and flat areas and I decided to do the workout to reach the peak of Mt Roosevelt and go down immediately where I have started. The 2-hour workout resulted to a 5-hour workout. I had to explain to my Coach where and why I extended my workout and he was kind to accept my explanation. On these first 4 days, my Coach was able to assess my present running situation based from the data that he could read on Training Peaks.
Then came these two weeks of training schedule.
Every time I upload my GPS Watch after my daily workout, the color of my daily block data will come up as Green which means that I am within the bounds of the time duration given to me but when it is yellow, it means that I went over the time duration I was supposed to do the workout. When the color of the training block becomes Red, that means that I did not do the training workout for the day. My Coach would know immediately at a glance if I did my daily workout or not by the color of each training block. If you click each training block (daily training workout), a separate page will appear and the details/workout data will be there as regards to your Pace, Speed, Heart Rate, Elevation Gain & Loss, and other Technical stuffs where the Coach would determine the intensity of the workout and your effort.
On these first two weeks of my training with CTS, I was introduced to strides and tempo runs. It was on the next or succeeding weeks that I was introduced to Hill Repeats. These 3 specific workouts gave me the much-needed “kick-ass” to my running career as a Trail Runner. All of my training workouts with CTS were done on the trails in my Playground and depending on the specified workout for the day, I had a lot of choices/options on where I would go. There came to a point that my Training Playgrounds were named from Alpha to Delta. Within the first month with CTS, it was an interplay of strides, tempo runs, hill repeats, recovery runs and endurance runs.
Having posted the details of my two-week training schedule, you can use them as your guide where it indicates where you can schedule your speed runs, recovery runs and long runs within the week. If you are reading this blog, I would assume that you are an average competitive runner and would like to be a faster and stronger runner so that you can qualify for the Boston Marathon. Bottomline. Try to do these workouts on the trail with strong elevation gain or loss and try to assess your improvement in a 20-minute field test run once a month.
On my next blog, I will explain to you the principle involved why CTS starts their athletes first with Speed/Tempo Runs instead of the usual Easy Long Runs based from the traditional Arthur Lydiard’s Approach in Training Long Distance Runners.
Thank you for reading. See you next week!