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"Winning any other way is chicken-sh*t."
Jackie Pirtle-Hall
Master’s Marathon Runner’s Sub 2:37 Journey
I don't want to win unless I know I've done my best, and the only way I know how to do that is to run out front, flat out until I have nothing left. Winning any other way is chicken-sh*t.
Steve Prefontaine
As I was completing the second of my back to back pace days this morning between clients- I distracted myself by watching one of my favorite running movies, "Without Limits.” I love me some Donald Sutherland! One of my favorite quotes comes from a disagreement between athlete (Pre) and coach (Bowerman) and well in the end- both were right- of course - Pre runs a massive personal best when he listens to his coach's negative split race plan but when it came to the ultimate race at the '72 Munich Olympics, Pre sits back at a “pedestrian pace” with the pack-the race eventually escalating and well- it got hot- Pre ran a 4:04 last mile of the 5k race! Between three men pushing, and interchanging positions between gold, silver, and bronze at a blistering pace that looked suicidal -on the final curve- Pre is ultimately overtaken -keeps fighting yet at the very last 10 meters or so -is unable to respond to the last push and literally falls to a 4th place finish a choke at the line. So, Could he have claimed his ultimate victory if he led from the start- controlled the race so to say by taking the pack out harder? Who knows and racing is- well racing- and a lot of in the moment response and strategy take over. But, My point is we can use many philosophies approaches throughout our training and racing to maximize our running potential. We can "collaborate" in order to get the best of ourselves instead of just being submissive and giving half stories to a plethora of experts who are supporting us. It's time to synthesize all that expert info and communicate what works best for YOU and this time in your running life and training.
Which brings me to today.
My meeting at Emerge Fitness front desk with the great Dr. Ben Hendrix from Tross Chiropractic in Cottleville, MO.
The end result, Dr. Ben, Coach Sheldon, and Athlete- me! All mesh our expertise together towards a common goal - injury free, fast as hell, strong running! - By Dec. 5th deadline-ha!
In order to run fast, I have to stay healthy - Dr. Ben is a special doctor - he knows training and my sport while also getting to see how my body is really reacting to the stress. When we noticed my body got pissed, we had to sit down and mesh together coaches and doctors perspectives and mesh that into one!
The last 2 weeks have been fun to say the least. Having a huge goal, a plan, and a routine that brings balance, challenge, and achievement- a purpose to my running life equals a life of abundance for me personally. I have been spending a lot of time with the wisest, most experienced, cutting edge professionals in Run Coaching, Physical Therapy, Chiropractors, and Strength and Conditioning. How blessed I am to get time and expertise from all these experts. And after studying myself, listening to the best in St. Charles County, and reflecting on how my body and experience in my sport fits into each philosophy, strategy. No time was wasted, talking shop with these geniuses is one of my favorite hobbies!
That being said, With Coach Webster, Tross Chiropractors, Dr. Hendrix one-on-one meetings and tutorials, My brother Matt Pirtle and Keeling Russell at Emerge Fitness, and my own mother Beth Pirtle as my nutritionist- I am the center that balances all the necessities for optimal performance coming this Spring and Fall.
My number one goal is to stay healthy, then run fast. So, while I have to learn to push and grind, I also have to do it and then give my body the time to recover optimally. Recovery for me used to be 4, 8, 24 hours and now that has to extend. So, instead of small doses of intensity several times a day to “avoid injury” the plan is to switch back to what has worked in the past and have 2 huge days and allow proper recovery, strength compression training through bilateral movements, a day of unilateral work, and cross training days. The mileage is another topic! Most marathoners are 100-140 miles a week. I've always been a low mileage athlete - topping at 90-100. Now, the number is 50-55- so low for me and definitely different. I will stay at this mileage through the spring and the intensity will increase as I train specifically for a faster half marathon. Then we will transition to the marathon cycle by adding to my mileage up to 80-90 by October. The strategy for me will be “big” runs so I can give bones, tissues, and cells time to really regenerate to avoid all the injuries that now pop up. This will have to be the path. At least for now.
Thank you Dr. Ben Hendrix for helping me manage my miles and helping keep me fit, fast, and healthy. Funny, Sheldon, Ben, and I were all at McCLuer North together back in 2006 - sheldon teacher/coach, me- in my first year of teaching, Ben a senior in High School. Wow - this is so neat!
Love all you amazing people. More to come on this unraveling that is run training!
What I did last 2 weeks (65-68 miles)
Monday - Rest/mobility/core - zero muscle breakdown so no cross training or strength- this day is all about absorption of the previous week's work, regeneration of the tissue and bone, and refill the glycogen stores- bonus- gets me hungry for Tuesday's big session.
Tuesday - Half marathon segment with Speed - see Dr. Ben or Dr. Austin
Wednesday - “back to back stress” 6-7 mile tempo within 12
Thursday - Xtrain and strength
Friday - long with lots of marathon and half marathon segments
Sat - easy mid miles with friends
Sun - easy 8 with 30 elliptical
Next Week -Changing to less miles(55) and combining Tues/Wed as one big stressor instead of small doses
Monday - Rest same as usual above
Tuesday - Half marathon + Speed + Tempo (Dr. Hendrix/Dr. Conrod After)
Wednesday - Easy miles
Thursday xtrain (Dr.Hendrix/Dr. Conrod)
Friday - Long with Half marathon segments
Saturday - Easy mid miles with friends
Sunday - Zero miles with elliptical/step/unilateral strength (this will be the control day where we will eventually add miles to but no need to do that right now.)
Steve Prefontaine:
I can endure more pain than anyone you've ever met. That's why I can beat anyone I've ever met.
Only this quote has multiple meanings - this time for me - the discipline to add the little things - Dr. treatments, mobility, strength, nutrition, not over doing it - optimal not maximal. Sometimes the pain is in not doing instead of doing. And, other times the pain is going harder than you ever imagined when maybe you're not so motivated to do so. Stop fighting, surrender, Fly!
