R*****s
发帖数: 41236 | 1 http://www.runnersworld.com/boston-marathon/how-meb-keflezighi-
How Meb Keflezighi Trained to Win the Boston Marathon
Exclusive details on mileage, diet and more.
By Scott Douglas
Published
May 2, 2014
Meb Keflezighi is an excellent example of the modern professional marathoner
. Running comes first, of course, but there’s a lot more to Keflezighi’s
preparation than putting in the miles; he considers everything he does in
terms of how it affects his readiness to race.
Below are what Keflezighi described as the key elements of his preparation
for this year’s Boston Marathon when interviewed in person by Runner’s
World on April 30, nine days after his win in a personal best of 2:08:37. “
My career is 100 percent fulfilled now, so I can let all my secrets out,”
he jokingly said at the beginning of the discussion.
Long-Term Plan
“Training for Boston began immediately after the bombings” at the 2013
race, Keflezighi says. He had a two-year contract with the New York City
Marathon, ending with the 2013 race, and had planned to retire after that.
“But because of what happened with the bombings, what happened with
Hurricane Sandy [which led to cancellation of the 2012 New York City
Marathon], I decided to extend my career.
“My goal for Boston this year was to win and to run under 2:09,” he says.
“If I’d done that and not won, I would have been celebrating like I had
won because it’s something I’d never done. If you run a personal best,
whether it’s by 1 second, 10 seconds, 2 minutes, you better celebrate,
because they don’t come very often.”
9-Day Cycles
“You really want to know? I have no idea,” Keflezighi says when asked what
his weekly mileage was between January and April.
That’s because, now that he’s in his late 30s, Keflezighi has abandoned
the traditional model of a training week for 9-day cycles. He says that
doing so frees him to concentrate on the important elements of his training
while allowing adequate recovery between hard sessions.
“My tempo runs, my intervals, my long runs are the key,” he says. He
generally does one of each (described below) in every 9-day cycle. “The
rest depends on how I feel. I might do 12 miles on other days if I feel
great, or I might run less if I don’t feel as good. I might skip a short
second run on a day, because it’s all about staying healthy.”
Keflezighi wears a Garmin. “I periodically look at it, but I go on how I
feel,” he says. “I know I’m doing the training, but it’s not like I’m
precise.”
Keflezighi estimates he ran 140 to 150 miles during a typical 9-day cycle
before Boston. “That’s less than would have been the case in 2004,” when
he won the silver medal in the Olympic marathon, he says, “but now I also
do a lot of cross-training.”
Keflezighi usually ran twice a day three times in a 9-day cycle before
Boston, sometimes on hard days, sometimes on recovery days. “I’m trying to
avoid injuries,” he says. “Sometimes, if I’ve done a hard workout and it
’s gone well and I think I don’t want to take the chance of a second run,
I’ll do a 30-minute cool-down, and then that will be it for running for the
day. Then I’ll ride the ElliptiGO or just take off for the rest of the day
, depending on what I’m doing the next day.”
Long Runs
Keflezighi likes his long runs long. “If you can get in several runs
between 24 and 28 miles, with enough time for recovery, that’s going to
make you strong as a nail,” he says. “Combine that with the tempos, the
intervals, and you’re ready.”
Between January and Boston, Keflezighi says, he did three runs of 24 or 25
miles, and two runs of marathon distance or longer. One of them included 8
pick-ups, of 3 minutes hard, 3 minutes easy. The others were steadier runs,
at about a minute per mile slower than marathon race pace, depending on
terrain and elevation.
Keflezighi used to do a medium-long run within each cycle, such as 15 to 18
miles on Wednesday when he used a 7-day training week. He didn’t before
this year’s Boston. “I could do it, but the whole point is to stay healthy
,” he says. “Don’t take unnecessary risks.”
Tempo Runs and Intervals
Keflezighi’s definition of a tempo run effort is “5:00 a mile or faster,
depending on if I’m at sea level or elevation,” he says. In other words,
right around marathon race pace, for several miles. Before Boston his tempo
runs included a 1:03 half marathon in training, and a 15-miler averaging 5:
02 per mile (about 2:12 marathon pace).
“I’m exerting myself,” Keflezighi says about his effort level on tempo
runs, “but I’m under control.” Before he won the Olympic silver medal in
2004, he did a 15-miler averaging 4:57 per mile, at 8,000 feet of altitude.
“I wouldn’t do that now,” he says, “but I would run the same sort of
thing at sea level on a flat course.”
Keflezighi’s pre-Boston interval training centered on long repeats at half
marathon pace or faster. One example: Three 3-mile repeats, with 4 minutes
recovery between.
Keflezighi does all of his hard workouts on roads. “I haven’t been on the
track since 2009,” he says. “I had my moments there and I don’t want to
be there again. I’m getting ready for the roads.”
Basic Speed
Leading up to Boston, Keflezighi did striders, or accelerations of 100 to
150 meters, most days that didn’t include a hard workout or long run. These
short runs entail running near full speed while staying relaxed and
concentrating on good running form. They help to maintain Keflezighi’s
turnover and basic foot speed, especially now that he doesn’t regularly do
workouts like hard 400-meter repeats on the track. “I will do only as many
as I need to feel ‘that’s enough, I feel nice and loose,’” Keflezighi
says. “Sometimes that’s 3 or 4, sometimes that’s 6 or 7.”
Cross-training
“I know I have to have my body prepared to handle the pounding of the
marathon. You can’t ignore that. But I also have to stay healthy,” says
Keflezighi, who has a history of injury. “I do my main run in the morning,
but then for my second workout I often would rather be on the ElliptiGO than
take the risk of a 30-minute run in the afternoon.”
Keflezighi typically rides between 10 and 20 miles on his ElliptiGO, which
is one of his sponsors. “I ride at a pretty good effort,” he says. “I
wear my heart rate monitor just for fun. It’s usually around 117, 118,”
compared at 118-122 for a typical easy run. On days when he runs twice, he
rides the ElliptiGO around noon, a couple of hours after finishing his main
run of the day. During his peak preparation for Boston, he rode the
ElliptiGO most days in a 9-day cycle.
Form, Mobility and Core Work
“Every time I run I do something else in conjunction with that afterward,
once my muscles are awake,” Keflezighi says. He does post-run form daily
unless he's done a long run. The drills are the basic technique exercises
that exaggerate elements of the running stride, such as skipping and running
with high knees. His drill routine takes less than 10 minutes.
Keflezighi does core strengthening exercises daily. His preference is to do
them outside after his morning run, but if he’s pressed for time he’ll do
them later in the day at home. Here, too, he does basic exercises, such as
various plank poses and push-ups. When he does his core work at home, he
uses an exercise ball, and might include hamstring curls using the ball.
Keflezighi says he spends 10 to 20 minutes on core work.
Keflezighi has long been a dedicated stretcher. He favors active isolated
stretching, sometimes called rope stretching, but he also does some
flexibility work without the stretching rope. He stretches before and after
his morning run, and stretches after any subsequent aerobic workout that day
(ElliptiGO ride or second run). The pre-run stretching routine can take as
long as 20 minutes; post-workout stretching lasts a little less than 10
minutes.
Altitude Training
For much of his professional career, Keflezighi was a member of the Mammoth
Track Club, and lived in Mammoth Lakes, California, at an altitude of 7,800
feet. In 2013 he moved to San Diego. Before Boston this year, Keflezighi
returned to Mammoth Lakes after running the NYC Half on March 16. He trained
there until April 17, when he flew to Boston for the marathon.
Keflezighi’s family joined him for one week while he was there. Friends and
connections housed him, cooked for him, and accompanied him on a bike for
his harder and longer runs.
As he did when he lived in Mammoth, Keflezighi did most of his tempo runs
and interval sessions in Bishop, which is at 4,100 feet of elevation and a
45-minute drive from Mammoth Lakes.
Tune-Up Races
Keflezighi ran two races—the Houston Half Marathon, which doubled as the U.
S. championship, on January 19 and the NYC Half on March 16—in his build-up
to Boston.
His shoe sponsor, Skechers, was a sponsor of the Houston Marathon and Half
Marathon. Skechers wanted Keflezighi in Houston for promotional purposes. He
had been traveling for work and pleasure, including to Athens and Florida,
in December and early January, and out of his normal routine. (“I love
routine,” he says.) “But I thought, ‘It’s a U.S. championship. It’s a
new year, new beginning, why not give it a shot?’” he says. He wound up
winning in 1:01:23. “That was my third fastest half marathon. That gave me
confidence,” he says.
A week before the NYC Half, “I had a hamstring issue doing intervals,”
Keflezighi says. “I took five days off. I still was in phenomenal shape. I
wanted to go and try to kill it at New York, try to run close to my PR, but
I concentrated on finishing healthy, putting in a solid effort. I told
myself, ‘This is just a tune-up race, don’t make a big deal out of it.’ I
ran 1:02:53 [for 10th place], which is not fast but for me was okay. I was
healthy and packed my stuff and went to Mammoth for four weeks to train.
Diet
When asked what his biggest non-training accommodation to age is, Keflezighi
quickly answers “nutrition.”
Keflezighi weighed himself daily during his Boston build-up. “I have
trouble maintaining my racing weight,” he says. “Right now [while in
marathon recovery mode] I can eat whatever I want, but I know that when I
resume serious training I will need to lose weight I’ve gained.” (
Keflezighi might have a little more to lose than usual this go-round. As of
April 30, he hadn’t run since the marathon on April 21, but seemed to be
presented with a daily early birthday cake before turning 39 on May 5.)
Keflezighi weighed 122 pounds on the day he traveled to Boston for the
marathon. “That’s probably similar to what I weighed in 2004, but now it
takes a lot more diligence,” he says. He started to emphasize nutrition
more at age 35, because he felt he couldn’t get his weight where he wanted
it with his old eating habits.
“Two to three pounds makes a big difference when you’re trying to win the
Boston Marathon,” he says. “In the U.S. we always have too much access;
there’s an excess of food. You think, ‘Two or three bites won’t hurt me’
and you end up finishing it. A lot of people think, ‘I run so much, I
should eat whatever I want.’ That’s not true.
“My thinking now is, ‘Eat because I need it, not because I want it,’”
Keflezighi says. “It’s a fine line. I tell my wife it’s fine if the kids
have cookies, but I don’t want to see it, because if I see it, I’m going
to grab it.” Keflezighi emphasizes frequent, small meals. “Don’t wait
until you get hungry,” he says, “or you wind up eating too much.” To help
prevent overeating, he has a glass of water just before dinner to make
himself feel fuller.
Keflezighi is fastidious about having the sport drink Generation UCan, which
is one of his sponsors, immediately after his morning run. “I mix it up
and drink it right away,” he says, “even before I start stretching, to
help speed recovery. That’s just a habit. It’s a small detail, but the
effects add up. Sometimes people will come up to me right after I’ve
finished running, and I have to say, ‘Give me a few seconds.’ It’s not
that I don’t want to shake their hand; I’m happy to talk soon. Just let me
get this down.”
Keflezighi tries to eat five servings of fruit per day, and has a protein-
rich meal, such as an omelet, after long or hard runs.
Tapering
Keflezighi maintains his normal training until the latter part of the
penultimate week before a marathon (e.g., Friday, April 11 before April 21’
s Boston Marathon). His last significant workout is a 5- or 6-mile tempo run
with a week to go. “Then it’s just maintenance,” he says. “The point is
to get to the start line healthy.”
A Final Tip
If you implement the above principles so well that you wind up winning the
Boston Marathon and being on a two-week media blitz, Keflezighi advises
warding off a cold by staying hydrated, taking vitamin C and carrying around
a bottle of hand sanitizer. | R*****s
发帖数: 41236 | 2 读完了, 信息量非常大的文章，35+的老同志可以借鉴一下...
感觉训练和AM比较类似，除了interval部分...
marathoner
【在 R*****s 的大作中提到】
: http://www.runnersworld.com/boston-marathon/how-meb-keflezighi-
: How Meb Keflezighi Trained to Win the Boston Marathon
: Exclusive details on mileage, diet and more.
: By Scott Douglas
: Published
: May 2, 2014
: Meb Keflezighi is an excellent example of the modern professional marathoner
: . Running comes first, of course, but there’s a lot more to Keflezighi’s
: preparation than putting in the miles; he considers everything he does in
: terms of how it affects his readiness to race.
| h*******s
发帖数: 3094 | | h*****n
发帖数: 1105 | 4 收藏了~Thanks
非常欣赏meb的跑步态度，不仅用腿还用脑 - He considers everything he does in
terms of how it affects his readiness to race。
喜欢看他的跑步录像和心得，看来真要去买本他的书看看了 | a******h
发帖数: 1183 | 5 赞！很有信息量！
BTW，amazon 的 prime member可以免费借Meb的书到kindle上看 | a****d
发帖数: 282 | 6 是吗？太好了，谢谢分享
【在 a******h 的大作中提到】
: 赞！很有信息量！
: BTW，amazon 的 prime member可以免费借Meb的书到kindle上看
| h****w
发帖数: 1363 | 7 好像必须用Kindle才可以免费借书看。我有Amazon Prime，但是没有Kindle，正在考虑
是不是买个便宜的看免费书
【在 a******h 的大作中提到】
: 赞！很有信息量！
: BTW，amazon 的 prime member可以免费借Meb的书到kindle上看
| R*****s
发帖数: 41236 | 8 同学们，买本书表示支持吧....买kindle就是浪费钱啊，俺的HD+啥都能干，刚发现还
能打电话 :)
【在 h****w 的大作中提到】
: 好像必须用Kindle才可以免费借书看。我有Amazon Prime，但是没有Kindle，正在考虑
: 是不是买个便宜的看免费书
| R*****s
发帖数: 41236 | 9 还有心态，坦白大方，不做作...
【在 h*****n 的大作中提到】
: 收藏了~Thanks
: 非常欣赏meb的跑步态度，不仅用腿还用脑 - He considers everything he does in
: terms of how it affects his readiness to race。
: 喜欢看他的跑步录像和心得，看来真要去买本他的书看看了
| h****w
发帖数: 1363 | 10 哈哈！你的“浪费钱”的定义难道是“啥都能干”？
【在 R*****s 的大作中提到】
: 同学们，买本书表示支持吧....买kindle就是浪费钱啊，俺的HD+啥都能干，刚发现还
: 能打电话 :)
| R*****s
发帖数: 41236 | 11 汗，HD+不是kindle啊，俺的10寸高清BN板板...买了好久了，外表DS了点，不过的确功
能强大啊...
【在 h****w 的大作中提到】
: 哈哈！你的“浪费钱”的定义难道是“啥都能干”？
| h****w
发帖数: 1363 | 12 哦，Nook HD＋啊，俺自动以为Kindle Fire HD呢。
俺已经有爱拍，动心Kindle的唯一原因是借书看（俺是书蛀虫）。HD+ doesn't fit
anywhere in the spectrum of my needs, 嘿嘿
【在 R*****s 的大作中提到】
: 汗，HD+不是kindle啊，俺的10寸高清BN板板...买了好久了，外表DS了点，不过的确功
: 能强大啊...
| R*****s
发帖数: 41236 | 13 看书要大屏才爽啊, 字太小废眼睛...
【在 h****w 的大作中提到】
: 哦，Nook HD＋啊，俺自动以为Kindle Fire HD呢。
: 俺已经有爱拍，动心Kindle的唯一原因是借书看（俺是书蛀虫）。HD+ doesn't fit
: anywhere in the spectrum of my needs, 嘿嘿
| h****w
发帖数: 1363 | 14 这的确是个问题，特别对是进入了老花眼年龄的人 :-)
【在 R*****s 的大作中提到】
: 看书要大屏才爽啊, 字太小废眼睛...
|
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