How They Train!Keith Gates - October 2011
How many years have you been running?
Lifetime personal records
- 1 Mile – 5:30
- 5K – 18:58
- 10K – 38:59
- 15K – 59:34
- 10 Mile – 1:07:15
- 30K – 2:13:04
- Half Marathon – 1:25:57
- Marathon – 3:19:28
- 50 Mile – 8:03:36
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?
In the last 6 months there have been many changes to my training. I went from training for the Chicago marathon with high 40-mile weeks to training for the Tallahassee Ultra with high 50-mile weeks. Then, while training for the ultra I found that I still had the energy to go longer. Currently, I am averaging a 60-mile week training plan for my next ultra.
What running events (sprints to ultra-distance) do you train for or what are your training goals?
- I like 5K races but I am not really great at them. There is something about holding the red line as long as you can that I still love. But I am better at the longer stuff. I have a few 50 milers on the calendar for this year. As for goals, I would like to finish in less than 10 hours in an off road 50 miler this year and try to go under 7 hours at the Tallahassee Ultra Distance classic.
What does your typical week of running look like?
- Monday: AM about 5 miles, PM about 7 miles
- Tuesday: Track day. Each week is different but I have a four week rotation of mile repeats, 1200 repeats, Yasso 800, and a cut down workout starting with miles going down to 400s taking 400 meters off every other repeat. Yasso 800 is a workout that if done along with your normal weekly marathon workouts will predict your marathon time. For example, if you can run 10 X 800 meters in 3:30 with a 3:30 400 meter recovery jog, you should be able to run a 3 hour and 30 minute marathon.
- Wednesday: AM 5 to 10 miles
- Thursday: PM1: 3 to 5 mile run; PM2: Tempo run 1 mile warm up, 5k tempo, 1 mile cool down
- Friday: Rest
- Saturday: Either a race or 10 to 13 mile run
- Sunday: Long run, generally over 15 or so; before my ultra races I try to run a 50k long run or about a 5 hour run
Do you take recovery or down time?
- I will take it easy after a marathon or an ultra and base my mileage afterwards on how I feel.
How does your training vary over the course of a year?
While the last few years I have been holding about 45 miles a week; I have been changing my training plan for the few ultras I have. So far the plan is just trying to hold about 60 mile weeks and try not to feel too tired after them.
How much sleep do you usually get at night?
I like my sleep. I try to get about 8 hours a sleep a night, sometimes more.
What time of the day do you normally run?
I run at all times of the day, it really depends on my schedule for the day. There are early morning runs and late afternoon runs. But I will say most of them are with great people, without them the miles would not go as fast.
What injuries have hampered your training over the past year?
In the past year I have not really had any injuries (knock on wood).
Do you take any dietary or medical supplements?
Does post-run chocolate milk count?
What type of running shoes do you prefer?
I have been running in ASICS Cumulus for about 2 to 3 years now.
Do you race in a different type of running shoe?
I used to do 5k races in ASICS Dirt Dogs, but recently I started to use a pair of Fast Twitch.
Do you use weight training?
No weights for me.
Do you stretch?
I try to stretch everyday and do a wide variety on the hamstrings, quad, and calf. I also use “the Stick” daily with these stretches.
What are your favorite running routes?
.I love running on Old Centerville Road and the Miccosukee Greenway.
What running resources do you like that would benefit someone else?
I like to read Running Times and I use TrainingPeaks.com for my logbook.
How has your training changed over the years?
I have slowly been adding miles over the last few years.
What examples can you give of specific training methods?
I try to get in my track workout in every week. But the one thing I think really helps is the long weekly distance runs.
What advice do you have for beginning or experienced runners to help them with their training?
Don’t give up, there will be hard times but it is worth it.