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An Abstract of the Thesis Of AN ABSTRACT OF THE THESIS OF Ryan Weismann-Yee for the degree of Honors Baccalaureate of Science in Mechanical Engineering presented on May 5, 2009. Title: Selecting a Marathon Training Program. Abstract approved: ____________________________________________________ Anthony Wilcox The marathon is well noted for the extreme stress it applies to the body and mind. The physiological aspects of marathon training were investigated and examined for someone unfamiliar with the field. Several training programs were investigated within a framework provided by the popular Daniels' Running Formula. By the Formula's guidelines, training elements, means of implementation, and training volumes were evaluated for runners of different ability for each training program. Results were produced in the form of data tables and charts for close evaluation. Correspondence to the defined guidelines and relative comparisons between programs were ultimately used to draw conclusions about each program and Daniels' Running Formula. Conclusions were made in the context of an untrained runner with a four month time frame available for training. Key Words: marathon, running, training, intensity, stress Contact: [email protected] ©Copyright by Ryan Weismann-Yee May 5, 2009 All Rights Reserved Selecting a Marathon Training Program by Ryan Weismann-Yee A PROJECT submitted to Oregon State University University Honors College in partial fulfillment of the requirements for the degree of Honors Baccalaureate of Science in Mechanical Engineering (Honors Scholar) Presented May 5, 2009 Commencement June 2009 Honors Baccalaureate of Science in Mechanical Engineering project of Ryan Weismann- Yee presented on May 5, 2009. APPROVED: ________________________________________________________________________ Mentor, representing Health & Human Sciences ________________________________________________________________________ Committee Member, representing Health & Human Sciences ________________________________________________________________________ Committee Member, representing Civil and Construction Engineering ________________________________________________________________________ Dean, University Honors College I understand that my project will become part of the permanent collection of Oregon State University, University Honors College. My signature below authorizes release of my project to any reader upon request. ________________________________________________________________________ Ryan Weismann-Yee, Author ACKNOWLEDGEMENTS I would first like to thank Dr. Wilcox for working with me on this project and guiding my investigation, even when I was not sure where it was going. I would also like to thank Dr. Hunter-Zaworski and Dr. Penry for offering their time and assistance on this project. Finally, I would like to thank Eric Hill for encouraging me to pursue this project. TABLE OF CONTENTS Page CHAPTER 1 – Introduction……………………………………...………………... 1 CHAPTER 2 – The Marathon Training Plans………………….…………....……. 4 2.1. Non-Runner’s Marathon Trainer…………..……………….…………. 4 2.2. Marathon Training……………….……………………………………. 6 2.3. Marathon……………………………………………………………… 8 2.4. Advanced Marathoning………………………………………….…..... 10 CHAPTER 3 – Daniels’ Running Formula………………………………...……… 13 3.1. Training Focus………...………………………………………………. 14 3.2. Physiology of Training Intensities……………………………………. 20 3.3. Training Zones………………………..………………………………. 22 3.4. Training Points………....…………………………………………..…. 25 3.5. Fitness and Intensity Benchmarks….…………………………………. 27 3.6. The Season Plan……..………………..………………………………. 28 CHAPTER 4 – Methods…………………………………………………….…….. 35 CHAPTER 5 – Results………………………………...…………………………... 38 5.1. Non-Runner’s Marathon Trainer………...……………………………. 39 5.1.1. Training……………………………………………………... 39 5.1.2. Plan……………..…………………………………………... 39 5.1.3. Volume……………………………….……………………... 40 5.2. Marathon Training……………………………………………………. 41 5.2.1. Training……………………………………………………... 41 5.2.2. Plan……………..…………………………………………... 41 5.2.3. Volume……………………………….……………………... 42 5.3. Marathon……………………………………………………………… 43 5.3.1. Training……………………………………………………... 43 5.3.2. Plan……………..…………………………………………... 44 5.3.3. Volume……………………………….……………………... 44 TABLE OF CONTENTS (Continued) Page 5.4. Advanced Marathoning………………………………………….…..... 44 5.4.1. Training……………………………………………………... 44 5.4.2. Plan……………..…………………………………………... 45 5.4.3. Volume……………………………….……………………... 46 5.5. Comparison of Plans…………………………………………….…..... 46 CHAPTER 6 – Conclusions…………………………...…………………………... 48 6.1. Training Plans…………………………...……………………………. 48 6.1.1. Non-Runner’s Marathon Trainer………..…………….……. 48 6.1.2. Marathon Training………………………………….………. 50 6.1.3. Marathon………………………………………….………… 52 6.1.4. Advanced Marathoning……………….……………….…..... 53 6.2. Daniels’ Running Formula……...………………….…………………. 55 6.3. Recommended Plan..…………………………………………………. 58 CHAPTER 7 – Final Thoughts………………………...………...………………... 60 REFERENCES…………………………………………………………………….. 63 APPENDICES……………………………………………………………………... 64 LIST OF FIGURES Figure Page 1. Rates of recovery for two runners ……………………………...….………….. 12 2. Improved fitness resulting from new stress ...……………………….………… 15 3. Improved fitness as a result of a second new stress .……………….…………. 16 4. Fitness curve for adding a new stress before full potential of previous stress is reached ………………………...…………………………………. 17 5. Fitness curve for adding a new stress long after full potential of previous stress is reached.………………...…………………………………………. 17 6. Diminishing returns as training mileage is increased ...……………….………. 18 7. Curve for accelerating setbacks as stress is increased.………………..……….. 19 8. Visual representation of duration and intensity for training types ………….… 23 9. Number of weeks in each phase based on season length...……………………. 31 10. Sample quality training weeks…………………….....…………….…………. 33 LIST OF TABLES Table Page 1. Training goals met by each training zone …...…………………….………….. 25 2. Intensity for each training zone …..…………………………………………… 25 3. Selection from Intensity Training Table………………………………………. 26 4. Selection from VDOT Values Associated With Times Raced Over Popular Distances …………………………………………………………. 27 5. Selection from Training Intensities Based on Current VDOT …..……………. 28 6. Number of weeks per phase based on season length …………………………. 32 7. Quality training type for each phase of training for the marathon ……...…….. 33 8. Training zones contained within each training plan ……...…………………… 38 9. Training goals met by training plans ………………………..…..…….………. 38 10. Season Plan Comparisons…………………………………………….………. 38 LIST OF APPENDICES Appendix Page A. Training Plans ………………………………………………….……………... 65 B. Selected tables from Daniels’ Running Formula ……….……………………. 67 C. Weekly Mileage and Training Stress Tables for each plan …………….…….. 71 D. Weekly Mileage and Training Stress Plots for each plan ………………….…. 73 E. Mileage and Training Stress Plots for Middle-Ability Runner for each plan … 77 F. Example Daily Log from Henderson’s Marathon Training ………………...… 78 Selecting a Marathon Training Program CHAPTER 1 – Introduction The marathon is unique in sport because of the combination of great psychological and physical stress put on the body. Running a marathon is not usually something that one does “just because.” As George Sheehan put it, “[the marathon] asks us to forsake pleasures, to discipline the body, to find courage, to renew faith and to become one’s own person, utterly and completely” (Sheehan, 1980) and “[the marathon] is less a physical event than a spiritual encounter” (Noakes, 1991). The mystery of the marathon was what caught my attention. Perhaps I did not do enough investigating before making my decision because I was one of those people who decided I wanted to run a marathon “just because.” Had I come across those insights from Sheehan and Noakes prior to my initial decision, the mystery of the marathon would have likely remained just that, a mystery. Regardless, the decision was made and preparations had to begin. The circumstances at the time of my decision to run a marathon determined the focus for this project. I had a couple factors working against my goal of running a marathon. The first factor was that I was an untrained (beginner) runner who had never run more than five miles at any one time. Besides the running involved in other sports, I had no formal running history. The other factor was time, as there were only two possible marathons 2 that I could choose to run. The first marathon would allow three months for training and the other just over four months. As the Eugene marathon allowed more time for preparation, that was the one selected. The lack of a formal background in running did not seem an insurmountable obstacle to the goal of running a marathon due to my advantages of good fitness and relative youth. Most people unfamiliar with the marathon – after first inquiring about the actual distance to be ran – expressed doubt as to my ability to run a marathon. However, people with more direct experience had a different reaction. They understood that a little dedication and perseverance were all that it took – pending an injury. Their words of encouragement were simply, “You can do it,” and “Go start running.” Convinced that running a marathon was possible, my thoughts then went to how I was actually going to do it. I knew there had to be more to training than simply running, but exactly what that more was, was unclear to me. An initial investigation led to a wide variety of sources on the web, in print, and in literature. My sense was that the literature sources
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