How They Train!Michael Martinez - December 2011
How many years have you been running?
On and off for 30 years
Lifetime personal records
- Mile — 4:48
- 5K — 16:217
- 10K — 34:45
- Marathon — 2:54
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?
Average 30-40 per week
What running events (sprints to ultra-distance) do you train for or what are your training goals?
I tend to train hard for the Breakfast on the Track which helps to provide speed for the year and the Torreya Challenge 25k/50k, and some years I add a marathon — the longer races help provide motivation to build a higher mileage base.
What does your typical week of running look like?
- Monday: Rest or 4-5 on the treadmill — start at 10:30 per mile pace end at 7:30 per mile (most treadmill runs at this pace) and 5 miles on the roads in my neighborhood.
- Tuesday:4-5 miles on the treadmill — start at 10:30 per mile pace end at 6:57 per mile and /or 5 miles in my neighborhood.
- Wednesday: 5 miles with Keith Gates on the Phipps course at a 10 minute pace and/or 4-5 on the treadmill
- Thursday: 10 miles on the golf course in the am with Alan Cox, Steve Steverson and Mike Baker at a 9:45 per mile pace
- Friday: 4-5 on the treadmill or rest
- Saturday: Race, rest, or 5 in my neighborhood
- Sunday: Forest Meadows with Alan Cox, Steve Steverson; 10-20 miles depending on upcoming races.
I add up to two speed workouts per week to prepare for the Breakfast on the Track mile and increase mileage over the winter.
How does your training vary over the course of a year?
In my first adult phase I was a 5k guy and ran lower mileage (30ish) with high intensity. When I hit 40 I went high mileage (70-90) with hard tempo. Right now I am lower tempo and more moderate mileage.
Do you take recovery or down time?
It seems if I don’t cut back for at least a couple weeks at some point in the year I get sick. So I get sick most years…I do take one to two days a week off all year.
Do you peak for certain races?
Yes I peak for the mile every year and for at least 4-5 others.
How much sleep do you usually get at night?
What time of day do you normally run?
With others early 5:00-5:30 am; on my own at lunch or 9 pm
What injuries have hampered your training over the past year?
Back and neck issues but I have been blessed with few injuries over the years.
Do you take any dietary or medical supplements?
Does Krispy Kreme count? No I don’t.
What type of running shoes do you prefer?
Do you race in a different type of running shoe?
Yes I love my Puma Faas250’s.
Do you use weight training?
No. I have tried but I seem to mess up my back.
Do you stretch?
I stretch after I run for a couple minutes — just simple stretchs to try and prevent IT issues.
What are your favorite running routes?
Forest Meadows (the lake and back), the 5 mile Phipps run and anything else with friends.
What running resources do you like that would benefit someone else?
Gulfwinds.org and Track and Field News
What examples can you give of specific training methods, and what were the results?
In my twenties I did speed work every Tuesday and trained at a fast pace most runs. I ran a 16:17 5k pr doing that.
When I turned 40 I was doing high mileage (70-90) with a treadmill workout of 20 minutes at 6 minutes per mile with a 2 percent incline. I eventually built up to 20 minutes at 6 minutes per mile, two minutes rest and then another 20 minutes at 6 per mile. I was doing some hill repeats as well. That resulted in the 4:48 mile PR, a 34:45 10k PR and a 2:54 marathon PR but my knees ached all the time!
What advice do you have for beginning or experienced runners to help them with their training?
Have as supportive a significant other as Nancy is for me, good luck on that one! I think finding good training partners is the key to good running. It also results in forging some of the best friendships one can have. I have often heard that we should listen to our bodies but runners can be blockheads so I say listen to your training partners. They should be good at encouraging you and holding you accountable. They also have the selfish goal of keeping you around long term.