More runners and faster runners
I read a recent article claiming that there are one billion runners on the planet. The total world population is approximately eight billion people.
During the worldwide COVID-19 pandemic, many people began running as everything was closed down, and running was deemed safe. In the last year, looking at area race results, I see many names that I am unfamiliar with. Before the pandemic, I often knew the names of most participants. When working the finish line of an area race, I often could call out the names of most finishers.
Looking at statistics and anecdotal evidence, it is clear there are more runners than ever before. However, local races are smaller. They have become smaller as many more races occur on any given weekend.
On the elite level of international, collegiate, and high school running, the runners are faster than ever. A combination of new show technology, improved training, and nutrition has led to fantastic running performances over the last six to seven years. Nike introduced its revolutionary “super shoes” in 2016.
On Sept. 24 at the Berlin Marathon, Tigist Assefa of Ethiopia lowered the women’s marathon record by two minutes and 11 seconds. The previous record held by Kenya’s Brigid Kosgei was 2:14:04. Assefa skipped right over 2:13 and 2:12 to bring the record down to 2:11:53.
Two weeks later, at the Chicago Marathon on Oct.8, Kelvin Kiptum lowered the men’s marathon record to 2:00:35, breaking the record of 2:01:09 held by Kenya’s Eliud Kipchoge. It is only a matter of time before the record in an actual race will go sub two hours.
To put these spectacular performances in historical perspective, the men’s world record by Johnny Hayes in 1908 was 2:56:18. The men’s world record only eclipsed 2:12 when Derek Clayton ran a 2:09:36 in 1967. In 1926, Violet Piercy ran a 3:40:22 to set a world record. The first sub-three-hour marathon for women was 2:55:22 by Elizabeth Bonner in 1971.
I thought we all would find average times for various race distances interesting. At 5K, the average time for men is 34 minutes and for women 40 minutes. To be in the top 1% in the USA, you would have to run under 18:34; for the top 10%, 24 minutes. For 10K men, the average is one hour, and for women, 1:13. The top 1% in the USA is a time under 36:37, and the top 10%, 47:17. For the half marathon, men’s average is 1:48, and women’s 2:15. The top 1% in the USA is 1:10, and the top 10% is 1:31. Marathon men’s average is 4:30, and women’s 4:45. The top 1% in the USA is 2:49, and the top 10% is 3:24.
Training Corner
There are a lot of newer runners, and everyone wants to improve. That improvement might take the form of running further without walking. It might mean being able to run longer races. Sooner or later, it becomes being able to run the races you choose faster.
There are two major approaches to running distance races faster. One is the 80/20 percent principle. The 80/20 percent method, also known as polarized training, is a training approach commonly used in endurance sports, including running. This method is based on the idea that approximately 80% of your training should be done at a low or easy effort level, while the remaining 20% should be at a higher intensity level.
Here’s a breakdown of how the 80/20 percent method works in running:
* Low-Intensity Training (80%): Most of your training time is at a lowintensity effort level. This means running at a pace that allows you to maintain a conversation comfortably. This training helps build an aerobic base, improves endurance, and reduces the risk of overtraining or burnout.
* High-Intensity Training (20%): The remaining 20% of your training time is higher-intensity workouts. These workouts are more challenging and include tempo runs, hill repeats, and speed workouts, often called intervals. The goal is to push yourself to higher heart rates and faster paces during these sessions to improve your speed, strength, and anaerobic capacity.
The 80/20 method is based on the principle that spending too much time at a moderate intensity can lead to training plateaus and overtraining while incorporating regular highintensity training helps you make performance gains without excessive strain on your body.
It’s important to note that the exact distribution of low- and high-intensity training may vary based on individual goals, fitness levels, and training plans. Some athletes may find a 70/30 or 85/15 split more appropriate for their needs. It’s advisable to consult with a coach or fitness professional to tailor the 80/20 principle to your specific training goals and abilities. This method has gained popularity in endurance sports because it promotes a balanced and sustainable approach to training, helping athletes improve their performance while minimizing the risk of injury and burnout.
A second approach to endurance running, pyramid training, is a structured training method runners use to improve their endurance and overall fitness. This approach involves varying the intensity and volume of training over specific periods, typically in cycles or phases. The idea behind pyramidization training is to prevent overtraining and enhance performance by strategically progressing and regressing training loads.
Here’s a general overview of how pyramidization training works in endurance running broken down into five phases:
* Base Phase: The training cycle usually begins with a base phase where runners focus on building an aerobic foundation. This phase typically involves low to moderate-intensity, steady-state runs and long, slow-distance (LSD) runs. The goal is to increase cardiovascular fitness and overall endurance.
* Build Phase: The build phase introduces higherintensity workouts after establishing a solid base. This might include tempo runs, intervals, and hill training. The training volume may decrease slightly, but the intensity increases, improving speed and anaerobic capacity.
* Peak Phase: This phase is where runners aim to achieve peak performance. Training intensity remains high, and the volume may vary based on race or event goals. The focus is on fine-tuning racespecific skills and maintaining peak fitness levels.
* Taper Phase: Training volume is reduced significantly in the taper phase, but intensity remains relatively high. The purpose of tapering is to allow the body to recover, repair, and prepare for the upcoming race. This phase varies in duration but is typically a few weeks long.
* Race Phase: The final phase is when runners participate in their target race or event, aiming to perform at their best due to the physical and mental preparations they’ve undergone during the pyramidization process.
By implementing pyramidization training, runners can systematically increase their fitness, avoid burnout, and optimize performance. This structured approach allows them to progress gradually, adapt to increased training loads, and peak at the right time for their key races.
Which method is for you is based on your experience level and running goals. If you are new to running, I recommend using the polarized or 80/20 training method. As a new runner, your overall mileage will be low, and your racing should be limited to shorter events, i.e., 5Ks.
As your training volume increases and when you have gained enough experience and progress to longer races like 10K or longer, you should explore using the pyramid model. When you get to that stage, seeking out a running club or coach would be best. Pyramid training will allow you to become a more versatile runner and race successfully at any distance. A versatile runner is a better runner.
Upcoming Races
There are several upcoming races in Ulster County that I highly recommend. First up is the Morning Star Run for Shelter 5K on Saturday, Oct. 21. The Morning Star Christian Fellowship is sponsoring its third annual 5K run/walk, with all proceeds going to support local area homeless shelters and the Transformation Life Center (TLC). Join us for this challenging 5K run/walk (walkers are welcome).
The course winds through the neighborhood between East Chester Street and Foxhall Avenue, taking “advantage” of hills on both sides of Clifton Avenue (the “backbone” of the course) and passes through Hutton Park two times. A scenic view of the Catskills is included.
The event will have special awards and prizes. Tshirts will be given to the first 75 registrants. Start and finish are at the Morning Star building (formerly Good Shepherd School), corner of East Chester Street and Highland Avenue in Kingston. Event day registration can be done in person between 8 and 8:45 a.m.
There is a virtual option for those who want to participate but cannot attend. The virtual 5K can be run on the Run for Shelter course or any 5K distance between Oct. 16 and Oct. 22. Submit your time to wmaynard@hvc.rr.com by 8 p.m. Eastern time on Sunday, Oct. 22.
If you cannot participate but want to donate, please visit our fundraising page at https://www.zippyreg.com/fundraise/1892. The spirit of this event is summed up in the biblical quote, “You have been a refuge for the poor, a refuge for the needy in their distress, a shelter from the storm and a shade from the heat.” — Isaiah 25:4.
This event serves as race No. 9 in the Onteora Runners Club 2023 Grand Prix. To register and for more information visit the webpage: https://zippy-reg. com/online_reg/index. php?e=1892.
Two weeks later, you will want to attend the
13th Ulster Corps Zombie Escape run and walk event on Saturday, Oct. 28, at the Fifth Lake Hudson Valley, formerly Williams Lake, in Rosendale, N.Y. The event kicks off with a 1K kids run at 11 a.m. The Zombie Escape 5K starts at 11:30 a.m. a 2K walk steps off at 11:45 a.m. Awards will be at 12:30 p.m.
This event promises “spectacular fall foliage” along beautiful trails while encountering zombies and other spooky surprises hiding in the woods, tunnels, and caves along the course. To register for the 5K or 2K runs, visit https://zippyreg.com/register/zombierun. Online registration is $25 for adults and $20 for participants 17 and under, with a team rate of $20 for adults and $15 for participants 17 and under. The 1K kids run is free, but donations are welcome.
Online registration closes on Oct. 27 at 1 p.m. The day-of-race registration is $35 for the 5K race and 2K walk and begins at 10:20 a.m. The rain date is Sunday, Oct. 29.
The weather has become fall-like and is perfect for running, so get out there and enjoy!