How to Have a Breakthrough Marathon

Two runners share the training that led to big marathon PRs. [View this email in your browser]( Different Paths to Marathon Success The marathon has fascinated me nearly all of my life. I ran my first at age 16. I ran my fastest 18 years and 14 attempts later. I hope that my best is still in front of me, as I continue to learn more about how best to prepare for it and race it. I've always seen the race as too far to train for the same way we do other, shorter events. For the 5K up to the half marathon, we regularly run farther than race distance, so the race feels short, and we often go faster than race pace, so the speed is manageable. On race day we put the two together in a superb effort. For the marathon, however, we are simply unable to run longer than the distance in training, or do enough fast volume to make race pace feel comfortable in later miles. Or can we? In this week's lead story, Gene Dykes, who ran a 2:54 marathon at age 70, [shares]( how he credits frequent long trail races—ultras up to 200 miles—for his marathon breakthrough. After all that time on his feet (going easy, mind you), 26.2 just doesn't seem that long. "His ability to focus, stay calm, maintain an even keel, and work through mid-race challenges is incredible," says Dykes' coach. "These are skills that one develops through ultra running." But over-distance isn't the only road to a breakthrough. In the [next story]( Nathan Pennington tells how he lowered his marathon PR by over 20 minutes—primarily by speeding up his long runs to marathon pace and adding more high-intensity tempo and interval workouts to his schedule. To manage the load, he reduced the length of his long runs, and he emphasized the increased importance of going easy on rest days. Two runners, and two very different paths to PRs. What they have in common is changing things, and pushing one element to get a bigger training adaptation. As I look toward my next marathon, I'll draw on what has worked over the years, but I'm also going to follow the example of Gene and Nathan and try some new things to increase both my endurance and speed over distance. It may mean giving up some of my cherished ideas and habits (which is [another story]( this week), and it will take discipline to add these elements and stay healthy. But trying new things is a good way to stay young—just look at Gene. I may never run a perfect marathon. But that's a big part of the fascination, as I get to keep learning, experimenting, and enjoying getting ever closer to mastery. —Jonathan Beverly, Editor [Can Running Ultra Trails Improve Your Marathon Times?]( Gene Dykes, the world’s fastest 71-year-old marathoner (2:54!) says yes, and tells how he combines frequent ultras and fast marathons. Gene Dykes [Roadmap to a Marathon Breakthrough]( A runner and coach tells how he took his marathon from 2:40 to 2:19—and provides specific training changes that can maximize your next marathon. Nathan Pennington [Why You Need to Experiment with Your Training Recipe]( The ideas you hold most strongly may be holding you back. Top runners and coaches share changes that led to success. Carl Leivers [My Favorite Hill: Buffalo Park Hill Circuits]( Ben Rosario, coach of the NAZ Elite, details the 2-hill loop they use to build aerobic strength, power, stamina, and efficient downhill technique. Ben Rosario G E A R [Saucony Switchback ISO Review: 100 Mile Rundown]( Saucony's Switchback ISO trail running shoe uses fancy tech to deliver a smoothly-cushioned, light and fast ride with a secure, comfortable fit. Doug Hay [Update Your Newsletter Preferences]( [The Well]( [The Latest]( [Training]( [Shoes & Gear]( [The Rundown]( [Facebook]( [Instagram]( [Twitter]( [Website]( [Contact Us]( [Advertise]( [Privacy Policy]( Copyright © 2019 Pocket Outdoor Media, All rights reserved. You are receiving this email because you opted in on one or more of these Pocket Outdoor Media brand websites: PocketOutdoorMedia.com, PodiumRunner.com, Triathlete.com, VeloNews.com, VeloPress.com, VeloSwap.com, WomensRunning.com or because of your business relationship with one or more of our brands. Our mailing address is: Pocket Outdoor Media 3002 Sterling Cir Ste 100Boulder, CO 80301-2353 [Add us to your address book]( Want to change how you receive these emails? [UPDATE YOUR PREFERENCES.]( This email was sent to {EMAIL} [why did I get this?]( [unsubscribe from this list]( [update subscription preferences]( Pocket Outdoor Media · 3002 Sterling Cir · Ste 100 · Boulder, CO 80301-2353 · USA