Coach Q&A #3: Hard Times in Boston, Plyometrics
—
filed under:
question-and-answer,
training tips
TriExpert Coach Mark McDonnell answers still more of your training questions
Photo: RachScott | License: Creative Commons Attribution 2.0 Generic
- What did I do wrong in the Boston Marathon race and training? I ran a 1:26 half and a 3:15 for the full. I had a bloody nose possibly from dehydration but drank approx 6 ounces of Gatorade every 2 miles. I had a sunburn. The weather conditions were ideal, low wind, sun. I ran approx 21 min for each 5k until the 25k point after which I ran much much slower. My muscles started feeling tight at 8 miles. They started cramping up in my feet and legs at about 15. Should I have gone out even slower for the first half? Drank more? My training consisted of outdoor long runs on hills and indoor track speedwork. The rest of my regular miles were spent easy running on the treadmill about 30 min to 1 hr per day. I didn't requalify...
- Your long runs need to be of three types if you expect to race 26 miles:
- 20+ milers @ 2-3' per mile slower than Anticipated Race Pace;
- 12-15 milers @ ARP; and
- 12-16 milers with 1st half @ 3' per mile slower than ARP, 2nd half 1' per mile faster than ARP.
- If logistics permit, try these runs on venues of similar character to the course of your key race. And naturally, build up to these distances/paces over the course of 16-20 weeks (for 'thon).
- You'll nail it next time if you heed this, I'll warrant!
- I'm new to the 100m sprint and have been told to try plyometric training. I have no idea how to do it. Have you got a program or tips on what I can do to get started?
- I second what you were told: plyometric training, when undertaken after sufficient raw strength has been built in the weight room, is the crucial link in transferring that strength into sprint speed.
- Perform plyometrics only after thorough warmup, early in a session (either as the first element or after light skill drills) and no more than 3x/week. The ideal surface is a grass field or rubberized track. Never do 'em on concrete, and always wear supportive footwear (cross-training shoes or basketball shoes are fantastic).
- Bounding is the first drill to incorporate. Leap like an antelope from left leg to right to left to right, etc. (like performing the "skip" or middle element of the triple jump), continuing for 40-60 meters, emphasizing horizontal projection. (Strive to maximize distance, not height.)
- Initially perform 3-4 efforts, with ample recoveries (2+ minutes). Add 1-2 efforts per session, building up to 6-8. After that add single leg hops for 20-30 meters. Then depth jumps (and the list goes on and on).
- You'll likely feel extra DOMS (Delayed Onset Muscle Soreness) 36-48 hours after sessions that incorporate plyometrics.
- Good resources for further study are Jim Radcliffe's High Powered Plyometrics and Don Chu's Jumping Into Plyometrics.
