Lessons learned from a 150 day run streak.

Jeff Kane

Backstory:

I oftentimes am hopeful that I can execute better then what my training allows, which is due in part to a lot of brute force and ignorance (not always a good method)!  I began stalking EN the previous two months before IM LOU 2016 to see what information I could absorb to better execute. Going into the race the following decision would weigh – If I hit my goals, I would continue on the self-coached path I was on, if not, then I was going to join EN. With the run being my limiter, I was extremely conservative on both the swim and the bike as I wanted to save as much as possible for the run. The goal for the run was to walk the aid stations and run between. That goal was achieved however, the time was an extreme disappointment – 5:08:xx. (5:35 disaster run/walk in IM MD 2015). The slow shuffle as the miles continue was a result of a lack of durability first then fitness.

Coming out of the race, I spoke with a friend (great runner – 2:48 open marathoner and KQ) and he spoke at length about running and the aspect of durability. If you had a strong combination of the two, the results will come with the work. So based on the EN philosophy (run durability) and the conversation (I knew my friends longest was 143 days) – I decided I need to go all in. All in, was to be committed and to one up my friend! I dubbed the endeavor as the Forrest Gump Project (FGP), as Coach Rich made a reference to the same in a Podcast and it stuck with me.

Stats:

Timeline – 11/8/2016 to 4/6/2017 (As part of the NOS and JOS)

Total Miles – 613.07 miles

Average Miles per day – 4.09 miles

Shortest Run – 1.0 mile

Longest Run – 14.2 miles

Shortest Training Week – 15.0 miles (3/27 – 4/2)

Longest Training Week – 34.5 miles (3/20 – 3/26)

Month	Miles	Days	Avg/Day
Nov '16	90.35	23	3.93
Dec '16	128.17	31	4.13
Jan '17	124.10	31	4.00
Feb '17	125.05	28	4.47
Mar '17	134.5	31	4.34
Apr '17	10.9	6	1.82
	613.07	150	4.09

Observations in no particular order:

·       This stuff really works, Forrest Gump was on to something!

·       Really need to be mindful of recovery 

·       The air relax boots were essential for the faster recovery – well worth the $400

·       Know, recognize, and mitigate overtraining – (last 10 days for me)

·       No overuse injuries occurred

·       It became a habit that when I rolled out of bed every day, it was already on my mind (Think – Time to make the donuts!)

·       It created a mental shift from a love hate relationship with running, to a love to run relationship

·       My FTP continued to raise over the duration (33 watts as of 1 March)

·       You can execute a run streak, race and still achieve PR’s (15k Feb, ½ Mary March, and ½ Mary April)

·       Run confidence is solid

·       People who don’t do what we do think it is a bit crazy

·       The support of the team was great with their insights, especially over the last 10 days

·       It builds mental toughness

·       I would do it again – but not for more than 100 days

·       I would recommend it to others

·       If combined with your OS – then you Monday/Friday runs should be 15-20 sec slower per mile than TRP

·       Even on a full day of rest and being a bit under the weather, I set a new PR yesterday in the ½ Mary @ 1:46:12

Al Truscott

Thanks for the inspiration. My biggest barrier is travel and other activities - e.g., 4 weeks of skiing in Jan/Feb, then 2 weeks bike tour in March. Ambitious plans to run during those always loses to the desire to fully execute the other sport.

Ian Kurth

@Jeff Kane Strong work!  I strongly second the majority of your conclusions and will echo the summary that it just plain works. Running is a different animal where injury risk is high. Counterintuitively, running every day (at a pace and distance that permits running every day) mitigates running injury risk in addition to many of the benefits you have described.

Everyday running is something I have adopted over the last year and a half, and I have also experienced many fitness benefits including cross over aerobic fitness to other disciplines. 

Well done!

Paul Curtin

A very nice run streak Jeff; done the right way with purpose, and an end goal in mind.  Great to see that you got a PR in yesterday's race, all that work has paid off; you also now have a solid base to build for IM Lou; congrats!

I like the Forrest Gump reference BTW   My favorite line of his is "... I just felt like running ..."

Jeff Kane

@Ian, I agree with all of your comments, especially the carry over to other disciplines. @Al, one day I'll be in your league of doing big things! @Paul definitely on the right track with the run fitness.

Jeff Kane

As an update to this thread, I completed my week 14 bike test this morning. An really nice FTP bump after a nice 96 hour recovery post race on Saturday. 3/1/2017 - FTP 257, as of this morning 4/12/2017 - FTP 282. I look forward to meeting some of you at the BRC as I will be riding the Friday segment!

Gabe Peterson

@Jeff Kane great thread!  I went through a similar experience as you.  I went from doing the typical triathlete 3 runs per week to 5-6.  I really grew to love running -- if I could do only one thing, it would be running.  Agree that run frequency is really key.  My standard advice when friends are interested in improving their run is run 5-6 times per week, and make sure most of the miles are easy.

Jeff Kane

@Gabe Peterson you are spot on!!

Francis Picard

Very interesting project, I like how you approach it. You really focus on durability VS Speed, which IMO is the way to go on that kind of project.

Now the challenge will be to bring that durability to your race specific training without damaging the S&B

Well done !!

tim cronk

Jeff,   Awesome 150 day run streak.  Looks like you applied it perfectly.  During the meat of the 150 days it looks like you were averaging 30 miles per week which brings me to a couple of questions.

1.  How many miles per week did you average for the year prior to this?  Doesnt have to be a year , I just wanna get the feel of where you came from ?

2.  Now that its over and you wont be running 7 days a week , what is your planned weekly mileage going forward?

3. What are your races this year?

and big congrats on your PR's...

Jeff Kane

@tim cronk thanks! That means something coming from you!! Last year I averaged 15-20 miles a week with the best being 35 early in the year. Going forward I plan on sticking to the 25-30 mile range. I have a few sprints, a few 5-10ks, then IM Lou. Really want to focus on speed and raising my vDot and FTP while working to get under 170#.

ironmarianne

an interesting thread, thanks for sharing!  m

Jeff Kane

@ironmarianne thanks! One thing I have have found coming up on post 3 weeks is that the run is slow to come around but the bike is strong, really strong!!

Larry Peters

Awesome post, thanks @Jeff Kane Good to note this: " If combined with your OS – then you Monday/Friday runs should be 15-20 sec slower per mile than TRP"

Did you also keep your HR lower than the TRP zone on those M/F runs, or just your pace slower? Often my TR Pace is significantly slower than what it should be if I"m in TRP HR zone (or even in zone 2, sometimes). So I usually stick with HR on easy days, rather than pace for judging my zone. Any thoughts on that?

Thanks!

Jeff Kane

@Larry Peters, really looked at the pace - the heart rate can be a bit fincky depending on temperatures.  

Larry Peters

Ok, thanks @Jeff Kane!

Alicia Chase

@Jeff Kane, thanks for the post. I’m on Day 34 of a 100 day streak, and I’m glad to see the validation of my reason for doing the streak—mainly, that durability matters. I’m tired of the niggling injuries. So far, I’m keeping my pace around TRP, give or take 20 sec per mile depending on terrain. I live on a hill, so doing 0 speed work (which usually leads to injury), but a lot of hill running. Foam rolling religiously (no air boots), and so far, no injuries.

Jeff Kane

@Alicia Chase, keep it up! You'll find that it is just a normal routine. I like the idea of 0 speed work and your attention to avoid injuries. It will pay off for you. As I enter the NOS, I am putting myself in Run Jail as my right foot is a bit cranky. Better to be smart about 2018 then push through it. Once better, I will bag another 100 day streak and look at an incremental build.

Alicia Chase

@Jeff Kane Way to be smart about the foot. Hope it improves quickly. As I near 60, I’m finally learning not to push through injuries. Missing a few days, or even a couple of weeks, of training is better than missing a few months.

Shaughn Simmons

@Jeff Kane
Great post and fantastic accomplishment.  Sharing this makes our team stronger.

Keep leading!

SS

scott dinhofer

I know this is a revived post, but it hits the nail on the head now that many of us are in the RDP program. Last year I tried to do 100 runs in 100 days starting roughly dec 15. I got 82 in 100 and some of those were by doing double runs on some days (2-3 mile TM run at night) the volume gained via consistency is far better than the weeks this spring where i tried to hit volume by doing two big runs... body felt better and running was smoother... 

thanks for sharing @jeff kane and thanks for reviving this thread!

Jeff Kane

@Shaughn Simmons and @Scott Dinhofer there were lots of lessons learned in the process. As much as I want to do it again, the one thing I would say is be minful of your year over year volume increase. As you know they recommend no more than 10% or so, I over did it a bit and developed a bit of a foot issue in the process. Now that I have reconciled the need to take a break from running and do some self care, all is pointed in the right direction. Once heartily, I will build again and look at the frequency aspect of the build vs. the volume.