The 'Athletics Weekly' used to have a questionnaire that was answered by all the top runners; anyone who was anyone had an AW questionnaire to his credit. And all the endurance runners, when they filled in the 'How Do You Train' bit had the same answer as far as Sundays were concerned. They all did a long run of about 20 miles - what amazed me was the number who ran 22 miles on a Sunday. I never saw a reply that said the runner did 21 miles, or 23, or 24 - it was either 20 miles or 22 miles! Some said it was a fartlek run but most said it was either a steady run or a comfortable run. The question as far as the former was concerned was "Aye but a FAST steady or a SLOW steady?" Whatever they said about the rest of the week, it was clear that the long Sunday run - almost universally in the morning - was a given.
The prevailing heresy as far as the journals or coaching courses were concerned was that it should be a steady run at a medium kind of pace. It was supposed (a) to add some bulk to the training; (b) aid recover from the Saturday race; and (c) set the runner up for the next week. Some diverged from this school of thought. For instance:
The 'Zoo' in Edinburgh was said to be very hard - it started from a house occupied by students at Edinburgh University in Morningside and har athletes of the calibre of Fergus Murray, Chris Elson, the Wight brothers, Martin Craven and Don McGregor all took part.
There was another Edinburgh pack that went out to Balerno and back which was also a hard run.
The Aberdeen pack led/driven by Alastair Wood was also a test of survival skills.
There were others but these were the ones that were talked about. The continuing interest in the nature of the Sunday run was indicated at a recent marathon seminar at Scotstoun in Glasgow when there were several questions on the topic. I contacted some of those attending and asked what they thought these sessions should be like. Replies include the following and you will note that they all tend to go beyond the Sunday Run (some far beyond!) in order to place it in context.
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Alistair McFarlane, SAAA Marathon Champion in 1979 and four times medallist, 2:18 marathon man: "I always looked on recuperation as being an important element of Sunday runs. Racing, I feel took a lot out of me emotionally as well as physically and it took me a day or two to recover, depending on the race and the last thing I would want was another hard batter on a Sunday morning after a Saturday race. But it just shows how different we all are. I don't recall Doug (Gunstone) ever being keen to push on the Sunday runs." ( Some more of Alistair's thoughts on coaching, training etc are on the Lenzie Lopers page.)
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Don McGregor (26 sub-2:20 marathons, SAAA Champion, Olympian: "I don't think anyone had really hard Sunday runs. The typical Zoo run started at 11:00 am and we ambled very slowly out to Balerno getting rid of the excesses of the Saturday night, up the hills into the Pentlands, by which time the pace was steady. On occasion there was a hardish run in from Flotterstone but after Fairmilehead it's all downhill anyway. All my Sunday runs were like that. I never hammered it after about 1966 anyway. My motto was, and is, to run fast sessions fast and long sessions slow it's killing yourself to run at race pace or close to it too often. Fartlek is ideal, short sharp races, road and track, down to 800/1500m occasionally - ignore the results except in so far as you feel that you are getting better or worse. Never exaggerate but for the marathon at least keep up an average of 60 - 100 mpw depending on your level. Don't bother manipulating diets until you have tested it out and can run under 2:20 already. Ease off almost completely three days before the big race, visualise a happy training session to remind yourself why you are doing it, copy Charlie Spedding by saying to yourself that you are here, this is your chance and you can beat them. And lastly get plenty of sleep and be well hydrated! (If you want more of Don's writings from the SMC magazine, go here)
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John Graham and Jim Brown both speak of the hard Sunday sessions with Clyde Valley AAC but how did it appear to other Club members? Joe Small offers this perspective. "Regarding Sunday runs, in Clyde Valley days there never really was such a thing. As you know the club was an amalgamation of five Lanarkshire clubs, they only ever met on race days or for administrative purposes, committee meetings, etc. Training continued as separate entities. Monkland Harriers Sundays prior to Clyde Valley, and to a certain extent after it, usually consisted of s steady, relatively hilly ten miler, nothing out of the ordinary. The pace usually dictated by how we felt after the night before! The group normally consisted of some or all of the following: myself, Ronnie McDonald, Eddie Devlin, Neil Agnew, Tommy Callaghan, Willie McBrinn, Greg Paterson, Willie Devlin and occasionally Jim Brown. Going back to the Clyde Valley club, there were stories of epic Sunday g runs involving John Graham, Jim Brown and anyone else who cared to join them and try to hang on. I managed to avoid these particular outings. I think they were about ten miles uphill from Motherwell towards the Blackhill transmitter mast and then ten miles flat out back down again."
Colin Youngson, (10 SAAA Marathon medals including three first places, 2:16 marathon man). Colin has written his response as a proper article and I'll just reproduce it in full.
KEY TRAINING SESSIONS FOR LONG DISTANCE RUNNING
In order to improve times for distances ranging from 5000 metres to the marathon, a runner must train for Speed and Stamina and be sure to include Recovery. Simply jogging more and more miles will help, but not as effectively as a well-balanced recipe with certain ingredients. Successful marathon runners may find that of they can race close to their best for 5000m, they may also be near pb's for 10K, half-marathon and the full 26.2 miles. And of course a key factor in racing a fast 5000m is doing some 1500m training!
Since my best distance was undoubtedly the MARATHON, I will concentrate on key sessions which helped me prepare for that particular challenge. Of course my opinions may well be inaccurate - people vary so much in talent, body type and resilience. Anyone who wishes to run under 2:40 should train at least 60 - 100 mpw. It is however just possible to achieve such a time on 50 mpw, especially if one is fairly talented but over 40, with slower powers of recovery. Most marathon runners produce their best times at ages between 25 and 35. At my peak (28 years old) I averaged well over 60 per week all year, but raced best by including six weeks at 80, plus two weeks tapering before a marathon. Others maintained 100 mpw or more but merely exhausted themselves by sticking rigidly to such mileage. Certainly I beat many mileage junkies in marathons. Although I used to train on a weekly schedule, I think in retrospect that a fortnightly one might have been better since more ingredients could have been included. And the occasional easy week or day off might have helped as well. Plus a sensible diet and vitamin pills with iron. Beer was part of essential rehydration!
Back in the 1970's races were on Saturday. The long Sunday runs could be a long hungover session or a steady/hard run or very serious marathon training. Nowadays if someone races (10K or cross country or half marathon) on a Sunday it might be as well to forget the long run that week, unless a steady/hard 10 to 15 miler can be included, say on the Wednesday after. Better not to often and make Saturday or Sunday a long run - at least 13 and occasionally 20 or even more! Hard day/easy day ought to be the motto: and certainly, to avoid injury, never attempt three hard days in succession no matter how good you feel.
KEY SESSIONS
Key Session Number One was clearly the long one. This was usually done in company or at least with one other runner, even if we sometimes finished separately! The first Sunday run I took part in was Alastair Wood's in Aberdeen during the late 60's. I was only 19 and it felt very tough. Ally and his main training partner Steve Taylor strode away followed by a group of seasoned runners and young hopefuls, up the steep hill of King's Gate into Hazlehead Park, on to the pony track, through the woods, out on to country woods, back through more woods, then downhill tarmac to Cults, finishing with a couple of hard miles to Mannofield. There followed a mile or two of jogging before, pretending not to be exhausted, we headed off to our various homes. the basic route was 15 miles. One could add more before (and possibly after, although I cannot remember being able to do so!) The philosophy was "Hang on if you can.". Alastair led by example and motivational sarcastic comments , rather than by encouraging slow, suffering newcomers. Some of those retired permanently from the fray; others kept up for three miles, followed by a struggle home; then maybe got to halfway before being dropped; and then lasted the course as their stamina and speed improved. Eventually they could not only keep up but even stick in the occasional 'burst' in an attempt to make the old so-and-so suffer in his turn! Even when being younger became an advantage, and I could usually defeat Steve and Ally in races, they could still frequently run away from me on Sundays! At least ten runners who experiences these sessions eventually ended up running sub 2:20 for the marathon.
When I was in Glasgow for two years in the early 1970's, the long run was mainly keeping up with Pat Maclagan who set a relentless pace on undulating roads but introduced me to the notion that stopping - deliciously - at least once to stretch, did not detract from the training effect. Our club, Victoria Park AAC, organised either fast five mile pack sessions or three to four mile road races on Tuesdays and Thursdays.
In Sweden, just over a year before my peak, I ground out Sunday miles and all the rest of my training alone on dusty forest tracks and minor roads. Once, completely lost, I ran for 32 miles! Sixteen races in seven months ensured that I kept improving.
But the finest Sunday run ever, for me, was in Edinburgh 1974-75. Usually at least a dozen (from ESH, EAC or Edinburgh University) met at The Meadows before running along the canal bank, through Colinton Dell and out the disused railway to Balerno. Eight miles gone and many simply jogged around a loop and headed back to base having completed 16 miles. Frequently the run back included some 'efforts' to impress rivals or simply an attempt to run back faster than the outward half. However as fitness increased, and the marathon season began, some hardy types pushed up the mileage. One could add a lap of the Meadows to each end of the run ; or race off over the hills and down past Bonaly Tower, occasionally covering as many as 25 gruelling miles, nonchalantly bidding farewell to any remaining companions, turning the corner out of sight and and absolutely crawling home for a meal and an afternoon collapse. Training with my main marathon rival happened once or at most twice a week, only if I was feeling good.
When I was 33 I moved to Kemnay in rural Aberdeenshire. Aberdeen AAC's ten mile club run on Wednesdays was another 'try to burn off your mates' attempt. My Sunday runs were either on my own or with Pat McErlean who was a very tough trainer indeed. The last time I broke 2:20 I was 37 years old. On one Sunday session we dipped under 70 minutes for a training half marathon. So that was hard from the outset. Sometimes we ran steadily for about ten miles then I surged up the hills and Pat regained contact down them. Maybe three weeks before a marathon we extended the route to 20 or even 22 miles finishing with a three mile race home. Sometimes we overdid it and were still tired on marathon day.
My conclusion is as follows. On Sundays run ten steady miles in company for a start. Gradually edge this up to 15. Concentrate on running in a relaxed and economical way. Unless it is very hot don't bother drinking much. Simply rehydrate afterwards. Maybe five weeks and three weeks before the marathon, try 20. Split the longer runs into steady out/harder back. Or insert surges at race pace or a little faster. Note overall times. On a good day, go for training records. Cut it short if you feel really weak and save the effort for another day.
Key Session Number Two was a short repetition fartlek. ranging from 200 metres up one tarmac path to 600 metres down another. At my best I could manage this on Mondays! (Probably Tuesday would have been more sensible. A basic ten miler, four laps of the Meadows in company, including warm up, sixteen reps, recovery jogging and a warm-down. Good fast striding, being careful to avoid over-straining and injury.
Key Session Number Three used to be on Wednesdays. Another ten mile bunch run, this time on pavements, including nine longer efforts at distances ranging from half a mile uphill to almost a mile of gradual descent.
Key Session Number Four was on my own, either Thursday or Friday. This featured a couple of miles warm up, eight times hard up a fairly steep tarmac hill (over a minutes running or even 90 seconds) plus a medium paced stride out down again before the next rep - and eventually a jog home.
Key Session Number Five (and please note that you should not attempt to include all these sessions in a single week) could be eight miles fartlek on grass, hills and paths; or more effectively, a warm up followed by five hard, competitive four minute reps with a three minute 'collapse' recovery.
Recovery runs on easier days should be five/ten miles slow/steady. Some guys tried five mile morning runs before work. I used to think that 20 on Sundays followed by six ten mile days was mentally very hard. Better to do your sixty or eighty miles in about ten sessions including some as short as three miles at lunchtime or in the morning. This means that every time you go out you are not committed to at least ten miles. Every fortnight or so on a good day it is also worth including a time trial, probably over 5K. You should be warmed up properly including a few 'strides'. Then go for it, and as the weeks pass note the times getting faster. Good for the confidence.
Include races at shorter distances as a vital part of your marathon training. 5000 metres, 10K and at least one half marathon. Acknowledge that you are running a bit tired and keep the effort hard but steady. If you can, visit an osteopath or physio once a fortnight for a precautionary rub. Stretch only after a run, not before, and very cautiously and slowly indeed. Many injuries are caused by over stretching. Try to make your stride fairly short and economical with a lowish kneelift. Keep reasonably upright with your foot landing directly under your trunk. Avoid over striding or hard heel striking. When you breathe in correctly through mouth and nose, your belly should swell slightly at the same time - this can help avoid or cure stitch. Keep your arms fairly close to your body, elbows bent and swinging in a controlled back and forth motion. Do not clench your hands into fists. Lean forward slightly uphill and drive your arms more; keep upright and relax your knees more downhill. Avoid shoes that are too light. When you can, run on grass.
Two weeks before the marathon, start the taper. A Sunday run of not more than half marathon distance; easier pace all week and a maximum of 50 miles in total. The Sunday before, consider trying this. With no more than a drink for breakfast, run a brisk ten miles. Then eat only protein and salad for the rest of the day. Drink only water or tea. At 7:00 am on Monday morning, after a drink of water, run another ten miles as well as you can, despite the heavy legs. Then switch at breakfast and thereafter to bread, potatoes, pasta, cakes, etc . Keep on snacking. Drink plenty of water and apple juice. Do not run on Tuesday or Wednesday. Probably switch to a more balanced diet on Wednesday night. On Thursday and Friday, run only a three mile 'digestive' jog/stride. Travel on Saturday and eat a sensible evening meal of steamed fish and boiled potatoes; or plain pasta, low-fat vegetable/tomato sauce; and a bit of cake. Keep sipping water.
On race day, for breakfast, you might have scrambled eggs, toast and honey, with tea. Visit the loo more often than seems necessary. Tape hot spots on your toes. Don't forget the Vaseline. Eat a few dried apricots or a banana three hours before the gun goes. Have some sports drink but mainly water. Possibly drink a very strong black coffee an hour before the start. One more check in the loo. The briefest of warm-ups. Carry three gels with you to consume at halfway and every five miles after that. Do not drink too much during the race.
During the marathon, be prepared to run the first mile faster than your average target time in order to position yourself in an appropriate group. Then settle down and concentrate on relaxation. If there is a headwind it can be worthwhile to tuck in behind runners who might be slightly better than you. If you are inexperienced at the event, run well within yourself, certainly to five miles and probably to 18 or 23 miles! Then give it a go. Remember, nearly everyone is tired and a bit sore by then. If you are experienced and want a pb, it can be worth taking a chance and racing off with a faster bunch. Maybe today you will last the distance without struggling home. Few experiences are more satisfying than racing a good marathon (mainly because so many things can go wrong and slow you down.) With care and luck it can be done however!