Training Stages

When you know, you know

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One of the coolest things about springtime in the Boston area is witnessing local runners putting the final touches on their marathon training. You can see it in their eyes and the way they hold their form. They look like runners. 

Through months of practice and repetition, these individuals have transformed themselves into aerobic monsters. Or as Coach Avery put it to me the other day, “a fat-burning, metabolic efficiency machine.” (That might be the best running compliment I’ve ever received.)  

Nothing can stop these runners from getting in their miles. Neither rain, nor heat, nor an upset stomach will slow them down. They have developed routines and rituals that enable them to get out the door and get after it, so they can prove their resilience time and again. 

It wasn’t always easy, and it definitely wasn’t perfect. Still, enough things have gone right during the previous four months that they will approach the starting line in Hopkinton with a confidence that is unshakeable. 

If you could bottle this feeling you’d make a billion dollars, but you can’t buy it or put it in a pill. It has to be earned by your commitment and dedication throughout each stage of the training cycle.  

Stage 1: Novelty and Excitement 

The first few weeks of a new training cycle are typically filled with nervous energy. Running feels fresh and exciting. Soreness is not yet an everyday part of the equation, distances are manageable, and sacrifices are fairly minimal. 

This is often referred to as base building. You are growing your aerobic capacity, as well as your body's ability to withstand the muscular pounding of running. 

It’s during these weeks that you begin to develop rituals and routines that enable you to run. Whether that means preparing your gear the night before or settling on a pre-run meal, you are laying the foundation for a successful cycle. 

Conversely, if something doesn’t feel quite right, this is the perfect time to make adjustments. Maybe you need a new pair of shoes or a different fueling system to manage longer outings. Use this period to experiment with different combinations until the right formula reveals itself. 

This is also the time to begin grappling with the eternal runner’s conundrum: Why? What’s the true purpose of this endeavor? What do you hope to gain from the experience? Perhaps most importantly, are your goals achievable and attainable? 

It’s OK if some of these answers aren’t yet clear in your mind. Training is a journey, and you’re nowhere near the final destination. Challenge yourself to become comfortable with uncertainty while leaving yourself open to surprise. 

There’s a temptation to want to skip ahead to the hard stuff, to find these answers you seek. Veteran runners know the benefit of patience. They respect this part of the process and continuously develop new ways to keep it interesting. 

Steady progression is the name of the game.

Stage 2: Consistency

The most important variable in any training program is availability. The more you show up to do the work, the easier the work becomes. We all know that, just as we all know that showing up is often harder than it looks. Injuries, illness, stress, and time constraints all conspire against you. Hey, if it was easy, everyone would do it. 

Now that the novelty has worn off, you find yourself smack dab in the middle of the training cycle. Your race is still weeks away, if not months, and your initial excitement has given way to a kind of resigned acceptance. These are the dog days when motivation waxes and wanes, and all you have is faith in yourself and your training. 

Muscle soreness has entered the chat, particularly first thing in the morning when you wake up. Nothing like starting your day with a reminder that you’re beating yourself up physically. 

This is where you need to be both stubborn and practical. Yes, you will get better by running consistently five to six times a week. No, you won’t improve by putting your health at risk. 

Consistency is not just about crossing every run off the list. It’s about understanding your body and how it responds to training. Does it need a day off, even an unplanned one? If you’re asking the question, you probably know the answer. 

Don’t forget about your mind. If you find yourself slipping into a negative monotone, figure out ways to make running fun, not just tolerable. Try new routes; mix up your patterns. Set simple, attainable goals to make it through each run. Remember, the key is simply getting out there.  

A super fun, kinda wacky loop I put together just to try something new.

Stage 3: Challenges 

Hopefully by now you’ve developed routines, established consistency, and managed your health. You’ve built your aerobic base and dialed in your run-management needs like gear, nutrition, and hydration. This is where the rubber meets the road or the tread hits the terrain. It’s time to explore your limits. 

Threshold repeats, long runs, hill sprints, you name it: workouts are where you make the biggest gains. They’re also where you put yourself at the most risk. Many a training cycle has gone up in flames during this stage. Play with fire, you might get burned. 

When you challenge yourself on a regular basis, you may experience exhilarating highs or be forced to cope with debilitating lows. Managing the fallout from difficult efforts is all part of the training. It’s within these moments when we truly learn what we’re capable of achieving and how much more we have to learn. 

Presumably, you are challenging yourself in a constructive manner consistent with best training practices. Not all programs are the same. Some emphasize different training stimuli than others, but none should beat you into submission. There’s a simple equation that every runner comes to understand eventually: Stress + Rest = Growth. 

The key is experiencing enough training stress to help you grow stronger, tougher, and more resilient. In order for that stress to have a positive effect, you must also allow your body and mind time to rest and recover so they can absorb the stimulus. 

If you can do that consistently throughout a three-to-four month training cycle, you too can become a running machine.  

Workout Face.

Stage 4: The Machine 

A quick anecdote: Recently, I went out for an 8-mile run the day after a 14-miler. My body was sore, my mind was scattered, and I found myself wondering how in the hell I was going to complete this run. 

The first few steps were the worst, like they usually are. The next few were better, and the ones after that were better still. Maybe a half mile down the trail, my mind started to relax and my body began taking over. Muscle memory was having a moment. All my brain had to do was shut up and navigate. 

I smiled because I knew I had crossed the Rubicon and entered the final stage of race prep. This was the result of countless hours, miles, and steps. My training has not been perfect. Far from it. Yet, within the context of what I’ve been trying to accomplish, the pieces of the puzzle are falling into place. 

I call this stage The Machine because it’s as if you become impervious to distraction or pain. Things that used to bother you on runs are no longer a concern. Whatever obstacles are put in your path, you know you have the resources to manage and overcome them. 

Yet you are not an automaton. There is also great joy in this stage. When you truly tap into your capabilities, you may be astounded by what you’re capable of accomplishing. 

It’s a very cool feeling, which is why so many runners want to skip the preamble and get to the good stuff. It doesn't work that way because there are no shortcuts on this journey. When you find yourself approaching the final destination knowing you’ve done all you could do, the race becomes its own reward.

***

My race is not until April 22. There are still i’s to dot and a taper to cross. For all the runners headed to Hopkinton on Monday, know that you’ve inspired me on countless runs this spring with your dedication and commitment. My hope is that you all experience a day you’ll never forget.