Sunday, 5th February 2012

How important do you think walking in a long training run is?

I have finally mapped out a formal structure for my build up to the Western States 100 and ultimately the Grand Slam of Ultrarunning. 

In looking across the 20 week duration, not only do the miles look daunting, especially towards the pointy end, but it is clear that a consistent and sustainable approach is required to stay in the game.

In the last 9 days of running, I've managed 2 x 4 hour and a 3 hour long run amongst a heap of shorter more intense sessions. Coupled with the fact currently in Cairns we are experiencing some of the hottest and most humid conditions ever recorded.

Surprisingly though I am still able to kick at the end of a long run and finish strong, as well as fronting up for a tempo session the following day. There are obviously many factors that all help towards the mix of quality training, but one in particular for me is the incorporation of a run / walk strategy.

There was a time that I would run everything no matter how steep it was. Or at least I would call it a run, despite the fact I would be hunched over shuffling at glacial pace. However, I have now learnt to accept the fact that there is nothing wrong with the odd walk here and there, providing there is some structure to it. When I refer to walking, I am essentially referring to more of a power hike. This was a valuable lesson I learn't at the Angeles Crest 100 last year. Guys power hiked past me like I was looking for parking - crested the ridge line and then descended like falcons. I on the other shuffled up the hill, got to the top after having expended far too much energy to put anything decent into the descent, ultimately losing valuable time over the day.

There is no doubt that hill / mountain running has its place, particularly in shorter races. However, over 100 miles, it seems to me that energy conservation needs to be paramount, in order to maintain consistency, ultimately finishing strong.

So in every long run I choose the hills I am going to hike in advance. I set a landmark at the base before I stop running. I make sure I run to that spot - even if I have misjudged it. At that point I transition to a power hike, which means that I consciously swing my arms, increase my stride length, and focus on recruiting the glutes and hammies. I feel that it's important to focus on how you hike / walk, as you can tend to "lolly gag" and waste time in climbing. Once I've reached the top I immediately switch to running again. I don't stop or else I will lose the momentum. At this point I'm generally far fresher than I would've been, had I attempted a run. It's after this that I capitalise on the gains that I made in energy conservation, and use that energy to focus on the descent or whatever else is thrown at me after the climb.

I always worried that walking was "soft", showed a lack of fitness and that I needed to run everything, or at least try to fatigue. I have subsequently embraced this new found energy that I get at the top of a hill, and have proven to myself over a number of different courses that not only times have improved, but overall recovery has improved. 

I would definitely advocate testing this strategy - let me know if you find that you feel fresher and are faster over your local heart break hill?