How They Train!

Micah Adriani - September 2013


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Did you compete in high school cross country or track?

  • Yes. I competed in both. Chamberlain H.S., Tampa FL, where I specialized in the 800m. The race distance was only 2 miles for cross country then.

Did you compete in college cross country or track?

  • Yes, UCF in Orlando, Florida from 1995-1998. I mainly competed in the 800m and also ran on the 4 x 400 and distance medley relays. I had very little success in the 5K cross country distance, only breaking 20 minutes once in my first college race. I was over trained and underperformed, which lead to burnout, quitting during my 3rd year of track, and graduating early.

    I eventually began competing post-college, running unattached in college track and cross country events, and running personal bests in all events ranging from 400m to 10,000m.

How many years have you been running?

  • 21 years

Lifetime personal records

  • 400 meters – 57
  • 800 meters – 2:13
  • 5K – 18:08
  • 10K – 38:41

What running events do you train for and what are your goals?

  • I train primarily for the 5K. I attempted to train for the Marathon last year and the beginning of this year, but could not stay motivated, never running more than 20-30 miles per week. I would like to break 18 minutes for 5K.

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?

  • 20-30 miles. High mileage for me is 40-45 miles. I’ve reached 40 miles twice over the past 6 months. Nancy Stedman began providing me weekly workouts and motivation starting in May and I have since been getting in 30 miles or more most weeks and doing more intense workouts and longer runs. I find that I get burned out very easily mentally and physically when I overdo it on my training. If I am not enjoying running, I take down time. For example, I may run two weeks of only 20 miles per week and doing all easy runs, with the exception of a 5 mile race.

What does your typical week of running look like?

  • Monday: Off
  • Tuesday: About 4800m worth of intervals. 5-7 miles with warm up and cool down.       
  • Wednesday: Easy 3-5 miles or off.
  • Thursday: 3 miles at tempo pace. 5-8 miles depending on warm-up and cool-down.
  • Friday: Easy 3-5 miles or off.
  • Saturday: Race, easy 3-5 miles, or off. If I race a 5K, I’ll get in 6-8 miles depending on the warm up and cool down. 
  • Sunday: Sometimes a long run of 10-15 miles

How does your training vary over the course of a year?

  • When I leave the training plan to myself I run 3-4 days a week, getting in about 20 miles. Two of these days will usually consist of speed work in the form of a track workout, a tempo run, and/or a race. Since Nancy Stedman has been sending me workouts and motivating me, I am getting in more mileage and doing some more intense workouts. My training only varies significantly if I’m training for a marathon.

Do you take recovery or down time?

  • Yes. Usually too much, which keeps me from reaching my running goals.

How much sleep do you usually get at night?

  • 8 hours plus an occasional nap

What time of day do you normally run?

  • Evening

What injuries have hampered your training over the past year? 

  • Just minor aches and pains. No injuries.

Do you take any dietary or medical supplements?

  • Multivitamin and iron.

What type of running shoes do you prefer?

  • Minimalist. New Balance Minimus Trail Zeros are pretty much all I wear.

Do you race in a different type of running shoe?

  • No.

Do you use weight training?

  • No. I did in college. I often think about resuming some light weight training.

Do you stretch? 

  • Rarely, but find it beneficial when I do.

What are your favorite running routes?

  • The Forest Meadows and Greenway trails

If you have been running for many years, how has your training changed over the years?

  • I started out training for sprints, switched to middle distance in college, started training primarily for 5Ks in 2007, and now train for distances from 5K to Marathon.

What examples can you give of specific training methods, and what were the results?

  • Track intervals, tempo runs, and long runs have allowed me to improve at all distances.

What advice do you have for beginning or experienced runners to help them with their training?

  • Find what works for you and go with it. If I had followed the advice of other runners and physicians when I was plagued with severe plantar fasciitis for years, I would have had surgery and would be wearing very supportive shoes with orthotics. Fortunately, switching to minimalist footwear and discovering Graston Technique (Dr. Van Tassel and Dr. Brian Farrell) healed my painful feet and has allowed me to remain healthy. Also, find positive running partners/groups to keep you motivated and allow you to enjoy difficult workouts. Lastly, go to Gary Droze’s interval sessions to get faster.