John “the Penguin” Bingham has been a Runner’s World columnist since 1996 and has
been called the Pied Piper of the Second Running Boom. In his self-effacing and humorous manner,
John delivers his message of hope and inspiration to people who've been running for a week or a lifetime.
He is the author of The Courage to Start, No Need for Speed, and co-author
of Marathoning for Mortals and Running for Mortals. He is also the founder of John Bingham Racing.
I just finished my 4th official marathon 2 weeks ago. Now I have no real motivation to run a schedule. I need a running plan to keep me strong and enthusiastic during the winter months. I live in Indiana and snow is a given. Can you help me plan the next 3 months, so I don't lose my distance yet don't over train during the winter. I would like to run Chicago next year.
Susan
Hi Susan,
Congratulations on finishing the marathon. That's quite an accomplishment.
As runners, we don't do a very good job of dividing our year into seasons. Every professional athlete knows that it's important to have a season and and "off" season. We, as runners, need an "off" season too.
I live in Chicago, so I understand about winter running. For me this time of year is NOT about training but about setting the stage for the next training season. That means looking at LAST season and seeing what I did well and what I need to work on.
This is a great time of year to focus on your strength and flexibility. It's a great time of year to hit the treadmill and work on your running form, speed, and efficiency.
It's a great time of year to look out the window with a cup of hot coffee in your hand and NOT go for a run.
The secret to a great season is having a successful off season. If you do it right when you start your next training cycle you'll be refreshed physically and emotionally.
So, give yourself a break. Change things up. Shorten the distances of your runs. Try new things. And have fun.
This will be my final "Ask the Penguin" blog on RunnersWorld.com. My thanks to all of you who have been following me. I hope to see you somewhere down the road.
I am 48 years old and have been running on a fairly consistent basis for the past 3 years. I have run and finished 3 marathons this year and in each case I am having great difficulty between miles 19 to 23. I follow the basic training plan for a moderate runner supplied by the runners world web site. Any suggestions as to how to stay strong and focused through those last 6.2?
David
Hi David,
I’ve run 45 marathons. All of us have certain miles that are the most difficult. For me it’s miles 15-20.
The good news is that you know where the problem is so you can prepare for it. Step one is to decide WHY you have trouble at that distance. Is it fuel? Is it hydration? Is it over-hydration? Is it a training problem? Only you can figure that out.
If your blood sugar gets low it’s easy to feel sluggish and discouraged. That might be it. If so, you need to do something around mile 12 to get keep your blood sugar level. That could mean a gel, or energy bar, or Snickers. It depends.
If it’s hydration, over or under, you need to look at your sweat rate. You need to know how much fluid your body requires.
If it’s training, well, you need to figure that out. Too many miles? Not enough miles? Not enough “tempo” running?
I take miles 15-20 off. I work hard and stay focused through mile 15. From 15-20 I take a sort of “running vacation” I don’t worry about my pace. I don’t worry about my time. I do whatever I can to distract myself for those miles. When I see mile 20 I know it’s time to “get back to work”. It’s been a good strategy for me. Something like that might work for you too.
So, look at it as a problem that you need to solve. Be your own mad scientist and coach and figure it out.
Dear John,
I've been training really hard to pick up my pace, and guess what? I picked up my pace! Now with less than a week to my race, a metric marathon in the freezing cold, I've come down with a horrible sinus infection.
I've done the neck check and I'm good to run but obviously I'm not at 100%. I was wondering if I take antibiotics will it affect how I perform? Such as the running trots etc. Thanks for your time and look forward to hearing your answer.
- James
Hi, James. This is not an easy question to answer. First, I’m not a doctor. So I can’t give you advice about your medications, for instance. (Those are best left to a physician.) But I can give you my own non-medical opinion.
In all the years that I’ve been doing this I’ve never seen an elite athlete line up when they were sick. The professionals understand that no single race is worth jeopardizing one’s career. The goal -- for them, you, and me -- is to be runners for the rest of our lives. Sometimes to achieve that goal we may have to not run.
So, the first question is how important is this one race? And why? I understand that it would be disappointing to miss it, but that might be the right thing to do.
Your performance will suffer, no doubt. How much is impossible to tell. Be prepared to walk a bunch. And put enough money in your pocket to take a taxi to the finish line if you need to.
Waddle on, John
NOTE: This is John's final "Ask the Penguin" blog post for RunnersWorld.com. You can read his final "No Need for Speed" column here.
Dear John,
I am closing in on what will be my first full marathon in 12 years, and afraid I won't be able to finish. My last full marathon 12 years ago was horrible, and I thought I could do better with more knowledge of how to train properly. I have been running 30 miles a week on average for over 10 years now and completed many successful half-marathons since, but after mile 20 it seems to suck all the fun out of something I used to enjoy.
Being a Clydesdale runner, I am beginning to think maybe I am just too old and fat to be doing this, but I have spent a lot of money and time that I do not have on the marathon training (for four months now), so I feel I must go through with it.
Most runners I see are about the size of my one of my thighs; I am beginning to feel like maybe I should pick another sport such as strength training that bigger people can do more easily. Any advice for larger runners?
- Joanne
Hi Joanne,
My first question to anyone who asks me about running a marathon is “Why do you want to run a marathon?” For those who have never run one, I explain that – in my view – unless and until you wake up one morning and think to yourself I must run a marathon, then don’t.
To those who have run marathons and aren’t sure whether they want to do another, it’s a similar suggestion. Unless you are passionate about running 26.2 miles, there’s no point in doing it. I’ve run 45 marathons, the last one in January 2006. I just don’t want to run one right now. I may, someday, but until I want to, I won’t.
It isn’t a matter of being too old or too fat to run a marathon. If you are well prepared, age and size are not determining factors. I’ve seen old marathoners and large marathoners who come across the finish line with huge smiles on their faces. I’ve also seen folks who “look” fit in complete agony. Marathons are about tenacity as much as talent.
You say that you’ve competed many successful half-marathons. Way to go! That’s fantastic and – maybe – that’s enough distance for you. There’s nothing wrong with that. But, if you want to go 26.2 miles, find a run/walk program that works for you (in Marathoning for Mortals, for example) and solve the problem that all marathoners have to solve: How to get past the wall at mile 20.
Dear John,
When is it time to back off and lighten your training? I've been running 26 years and have completed 13 marathons. I'm 63 years young. I like to do races of 10 miles or longer but am not fond of hilly marathons; I'm not sure I'll do another.
One runner I met who's in his 50s told me that he backs off every six weeks. For me, that would be doing a week of 3-mile jogs instead of my usual weekly routine of 3 miles/6 miles/3 miles/6 miles (with the 6-milers being an interval workout and a hill workout) and 10 or more on Saturday.
I thought that was a good idea but I actually backed off for two months to go on a diet to lose weight. (I couldnt meet the diet requirements with hard workouts; I just did four 3-milers and one 5-miler during the week.)
I'm only thinking about the backing off because I resumed my regular training about six weeks ago and was improving every week until last week.
- Bob, Riverview, Florida
Bob, you’ve discovered the real secret about running: No one knows what’s best for you except you. And, at age 63, you’ve earned the right to do things your own way.
That said, the best runners think of their year as a series of large and small cycles. The giant cycle may be racing twice a year. Inside those will be the 12-to-18-week “training” cycle. Inside the training cycle is the hard weeks/easy weeks cycle. Inside the weekly cycle is the easy days/hard days cycle. Get it?
You also need to think of the difference between training and running. It’s important to stop training after a goal event and allow yourself just to run for a while.
So, get out your calendar, draw a bunch of neat circles, and have fun.
Dear John,
I'm running my first half-marathon in Miami on January 31. How many miles a week should I be getting in, now that I am so close? I'm starting to feel nervous and the pressure is hitting me, like I have to run every day. Any advice? The longest run I have done to date is 6 miles.
- Jeri
Jeri, there isn’t a perfect answer for this that would be true for you and everyone else. It’s much more difficult to give precise answers these days because we know that what’s right for me might not be right for you. But here are some general rules.
In our training programs, Coach Jenny Hadfield and I take most runners and walkers to a long run of 11 miles. Most people can safely add 1 to 2 miles per week to their long runs. Most people need about 2 weeks of taper before a half-marathon. So, if you do the math, you just want to be able to run 11 miles by mid-January.
Remember that the “training effect” occurs while you're resting -- not while you're training. So you need to make sure to give yourself plenty of rest. For most people, training four days per week is plenty. One day per week is your long run, one day is speed/form, and a couple of days are just maintenance days.
All that considered, it sounds like you’re just about exactly where you want to be.
Dear John,
Do you have any tips for moving an indoor running regimen outdoors in a very cold and snowy climate? How do you transition and what type of gear should I consider? I've been running on a treadmill three or four days a week for the past year, with occasional 5Ks in the spring and fall. This has worked very well for me, but I'm facing a layoff at work and need to cut my gym expenses. I live in Minnesota, so it can be very cold and icy. How do I safely continue my running outdoors in cooler weather and more treacherous conditions? I see runners outside in January all the time, so I know it can be done!
- Jennifer
Jennifer,
I’m sorry to hear that you are facing a layoff. I hope that you find your running helps you deal with the changes in your life.
Living in Chicago, I’ve got a pretty good idea what it’s like to run outdoors in harsh winter conditions. To be honest, I’m a bit of a winter wimp and retreat to the treadmill sooner than some of my running friends, but, I still get out there and run on days when most people would cuddle up by the fire.
We’re lucky that we live at a time when technical fabrics make it possible to run all year round. There are different names, but synthetic fabrics in various densities and fleece allow us to layer up, and wind-and-water-resistant fabrics like Gore-Tex gives us an outer layer to keep us warm and dry.
Dressing to run outdoors is the same as dressing to be outdoors for anything else. The secret is to start with a moisture-wicking, thin, base layer. A lot of times all you’ll need is that base layer and your jacket. Add a pair of loose-fitting tights, a good pair of gloves and a warm hat that you can pull over your ears and you’ll be all set. If it get’s really cold, you can add a middle fleece layer.
The rule of thumb is to dress for a temperature that is about 15 degrees warmer than what the thermometer says, because you’re going to warm up as you run. So, if it’s 35 degrees outside, dress like you would to stand around at 50 degrees. You’ll be a bit chilly when you start, but you’ll warm up nicely in just a few minutes.
If it’s icy, nothing in my experience is better for your feet than a pair of Yaktrax. You can find them at your local running specialty store.
A little trial and error and you should be fine on all but the worst days.
Dear John,
I recently started running again after a four-year layoff, and I'm finding it a
lot more difficult to get these 46-year-old legs and lungs going. I was running half-marathons (recreational 2-hour pace) when I quit, but I thought returning to running would be easier because my body would retain some of its prior fitness, waiting to be tapped like a beer keg. Is muscle memory a myth, or is it just around the corner?
- Terry
Hi, Terry. You've raised a very interesting point. Here's how WiseGeek.com describes muscle memory:
"Muscle memory can best be described as a type of movement with which the muscles become familiar over time. For instance, newborns don’t have muscle memory for activities like crawling, scooting or walking. The only way for the muscles to become accustomed to these activities is for the baby to learn how to do these things and then practice them with a great deal of trial and error. Gradually, as the baby becomes a skilled walker, he falls less, is able to balance, and finally is able to incorporate other activities into his life such as running."
So far, so good. After a four-year layoff you still "remember" how to run, so from that standpoint, muscle memory is at work.
I think you're confusing muscle memory with retained fitness. The sad truth about muscle fitness -- and that includes your aerobic muscles as well as your movement muscles -- is that you begin to lose that fitness after about 21 days. You won't completely lose your muscle fitness in that time, but you'll be able to feel the difference.
Your mind remembers what it was like to run but your body can't quite pull it off. This is why I think that starting over is so much more difficult that starting from scratch. And, let's not forget, you're four years older!
Be kind to yourself. Be gentle and patient with your body. In time you'll be making new memories, which you will never forget.
Dear John,
What is the optimal time frame for doing your last long run (20 miles) before a marathon? Typically it seems like most training plans have you do them three weeks before the race. Is four weeks out too far? I am running the SunTrust Richmond Marathon in November and will be doing my 20-mile run four weeks before the marathon due to scheduling issues.
I've had adequate time to build up my mileage, having already completed my 18-miler. I do plan to follow my 20-mile long run with a 16- and a 12-mile long run, but worry that I'll lose some of the benefit of the 20-miler before for the marathon.
- Sharon
Sharon, thanks for writing. That’s a great question.
In the nylon shorts days, the late '70s, marathoners used to run a hard 20-miler a week before the race. The theory was that they would empty their glycogen stores so that they could “carbo load” before the marathon. It was not a good idea then, and it's not a good idea today.
The more traditional taper these days is three weeks. Most training programs call for the longest long run, typically 20 miles or so, to be done three weeks before the event. Then you’d do cut-back runs on the subsequent weekends, as you describe above.
That said, there are some contemporary training programs that do, in fact, suggest a four-week taper. The theory is that your body needs to recover and heal from the intense training you’ve been doing. In the four-week tapers I’ve seen, you do your long run (say, 20 miles) four weeks out; a 5-mile run three weeks out; 10 miles two weeks out; and 5 miles again one week before the race.
My view is that you’re going to be fine, but I would suggest not doing 16- and 12-mile runs after your 20-miler. You’ve got plenty of base mileage, plenty of fitness. The key after the 20-miler is to take it easy and not risk getting injured.
Dear John,
I read about the wet foot test in your book, but I get different
shape on the paper depending on how much weight I put on the foot,
which could be anywhere from "just touching" to standing on one foot.
It seems like standing on one foot would simulate the critical part of
running for getting the foot shape, but thought I might ask your opinion
before using this test to choose a type of shoes. - Tom
Hi, Tom. For those who aren’t familiar with the “Wet Foot Test” -- what Runner's World calls, simply, the Wet Test -- it’s a quick and dirty way of trying to figure out what kind of arch you have: rigid, normal, or low.
The procedure is to dampen the bottom of your foot and then stand on a piece of plain paper. If you see what looks like the outline of the bottom of a foot, a round heel, the outside edge of the foot, the ball of the foot and toes then you likely have a normal foot.
Of you see just a wet spot where the heel was and another wet spot at the front you probably have very rigid arches. If you’re looking at just one big blob then you likely have low arches, or what they used to call flat feet.
So far, so good.
The problem is that a static test is not going to accurately represent the dynamic movement of the foot, the compression of the arch, and the stability of the ankle and lower leg. So, the wet foot test doesn’t do much good.
You may, like I do, have a relatively normal to high arch, but very soft bones. My foot can expand well over one shoe size every time I land. Not only does that affect the kind of shoe I need, but also the size of the shoe.
The best thing to do is find a quality running specialty store and have them do a gait analysis. They should have you run on a treadmill barefoot and video your foot movement. They should then put you in a variety of shoes with various levels of support and cushioning to see what works best for you.
Keep in mind that shoes are like eyeglasses: You only want the amount of correction or support that you need, and no more.
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