How They Train!Felton Wright - September 2010
How many years have you been running?
Lifetime personal records
- 5K – 15:34
- 5 Mile – 25:07
- 10K – 31:55
- Marathon – 2:34
Consider your training over the past 6 months to one year. How many miles a week do you typically run when not injured and consistently running?
- 50 miles per week
What running events (sprints to ultra-distance) do you train for or what are your training goals?
- I want to run a marathon in all 50 states. I have completed over 40 marathons, but only 20 states.
What does your typical week of running look like?
- 5 running days 3 swimming days
- Monday – Swim workout – 3000 meters
- Tuesday – Intervals on a track – 3 miles of fast, intense repetitions interspersed with short rest periods; the repetitions vary each week and include combinations of distances from 400 to 1600 meters on the track; for example one workout is 3 times 1600 meters, another workout is 6 times 800 meters and another is 2 times 1200, 2 times 800, and 2 times 400 meters; 15-20 minutes of warm-up and cool-down running is included
- Wednesday – 9-10 miles; easy run
- Thursday – 9-10 miles or tempo run that is an easy run with either 20 minute pickups or hill repeats
- Friday – Swim workout 3000- 3500 meters
- Saturday – Long run 13-20 miles; easy pace
- Sunday – 10 miles and Pilates workout; for the long run, usually the first half is easy with the second half harder; I run with the Sunday morning Forest Meadows group until I get dropped.
How does your training vary over the course of a year?
- My long run gets longer when I am marathon training. I try to build up to 20 miles once a week for my long run when preparing for a marathon.
Do you take recovery or down time?
- Yes, after long races.
Do you peak for certain races?
- Yes, but it doesn’t seem to be working!
What time of the day do you normally run?
- I run in the early morning and usually get 7 hours of sleep at night.
What injuries have hampered your training over the past year?
- Broken toe, pulled hamstring, bone spurs on my heel.
Do you take any dietary or medical supplements?
- A multi-vitamin
What type of running shoes do you prefer?
- Nike Pegasus and race in Asics
Do you use weight training?
- Yes, once a week, mainly for the body core. I use abdominal machines, dumbbells, chest press, but no weights for my legs.
Do you stretch?
- Yes, I try to stretch daily using a rope.
What are your favorite running routes?
- Forest Meadows and Tom Brown Park
What running resources do you like that would benefit someone else?
- Dr. Karl Hempel
If you have been running for many years, how has your training changed over the years?
- The pace has gotten slower. Now I don’t run every day or as far as I did when I was younger.
What examples can you give of specific training methods (for example, long slow distance, hill repeats, track intervals, trail running, etc.) that have produced results?
- Gary Droze’s Tuesday morning intervals.
What were the results?
- I am still waiting on them!
What advice do you have for beginning or experienced runners to help them with their training?
- Make the training fun! Find a group to run with! Tallahassee is blessed with many running groups of all different ability levels.