Saturday Training 2-25-06
HURT 100 Participant, Lisa de Speville at the Patagonia Adventure Race

A Different Take on Endurance Training

I came across this article at Runners Web that got me thinking about the training we do for H.U.R.T. events. I have been kicking around some of these ideas for my own training as well. The author talks about adding speed workouts for endurance events--though not in the context of 100 mile runs, and I was wondering if maybe this would make sense for longer runs?? I know I don't do enough speed workouts now and I would like to do them more frequently.

Please take a look at this article (click here to read it) and post a comment about your thoughts by clicking the Comment link below. I'd like to see some dialogue around this topic. If you have some possible, speed training ideas, would you be willing to share them?

Aloha, Bob


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mike muench

While I agree with the concepts put forward in the article I have some problems relating it to our particular situation.

Most of us in Hawaii are training year around to run 100 K or Miles. Our organized training and events all have that in mind whether the distance is 10 miles or 40.

Given the tremendous amount of hill climbing we do I think that we are doing a lot of substitution 'speed work' on many training days. Doing a Paradise-Jack Ass loop is pretty demanding. Training days always seem to have a few people who regard the loops as a 'run for your life' event so it is not difficult to tax one’s self if one wants to try and 'keep up’ with the leaders.

And what does one call training for a 36 mile uphill? How much uphill training qualifies for speed work?

While I agree that some shorter distance sprints are good, I would rather look at a fast ‘triple trek loop’, or half a dozen ‘12 hour’ loops, as satisfying that than I would any kind of road training.

But my goals are fitness, and I'm not particularly competitive by nature... so others might feel more speed work is great idea.


mike muench

Ben Cavazos

Good morning,

Would love to share some of my own personal training methods;
I was and still consider myself a road runner as well as a trail runner thanks to my wife Beverly who introduced me to the trails about then years back.
The time I have to train forces me to really follow a quality vs. quantity training mentality with a base that have all the pilars that allows me to easily transition from roads to trails and from short to long running events. I don't run as many miles as I did in past years so my training consists of at least one hard training day simulating the race I'm preparing for and a long run to become used to be on my feet for hors/miles. I often do 1/2, mile, and up to three mile repeats on the road to simulate race conditions/terrain and minimize my recovery time to no more than half of the distance or time I just covered at 80 - 90% effort. I do the same on the trails for intensity runs by utilizing my watch or effort vs. the speed. I constantly read my body for signs of fatigue or injury and alternate my training with swimming or cycling allowing sufficient time to recover. I try not to run just to put miles..every run has a purpose in my training and that's quality for a specific upcoming event. I'm very aware of how beneficial weight training is for my running overall, so I work on my upperbody three times per week; but I don't take an HOUR+ for my workout like most do when visiting the GYM. I visualize a lot for the race I'm training for and often tell myself that it's a big difference between suffering during an event and being in temporary pain; and this derives from the quality of the training I have done leading to this particular race/event....If you train slow all the time, you'll race slow all the time.


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