How They Train!Sheryl Rosen - February 2011
How many years have you been running?
Lifetime personal records
- Marathon – 3:00:55
- Half Marathon – 1:21:35
- 15K – 58:24
- 5K – 18:29
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?
What running events (sprints to ultra-distance) do you train for or what are your training goals?
I train mainly for 15K to half marathons. However, I add shorter, higher intensity work when a 5K is coming up and longer, medium-pace runs to prepare for a marathon or 30K.
What does your typical week of running look like?
- Monday: Rest
- Tuesday: 1-2 miles warm-up, 3 miles of intervals on the track including 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 is 4 times 1200 meters, another workout is 6 times 800 meters and another is 2 times 1200, 2 times 800, and 2 times 400 meters, ending the workout with 2-3 miles cool down
- Wednesday: 6 miles easy
- Thursday: 1-2 miles warmup, 5K tempo run, 1-2 miles cooldown
- Friday: Rest
- Saturday: 6-8 miles easy or medium
- Sunday: 10-15 miles medium to hard, 20 minutes on an elliptical machine
How does your training vary over the course of a year?
I take it easy during the summer by cutting down mileage or taking two weeks off from running. Then I add mileage starting in August and September to prepare for Pine Run, Boston Mini, and Turkey Trot. I’m a wimp when it comes to cold weather, so I might take a few more days off during December. I’ll increase my distance again in January to prepare for the 30K and Tallahassee Half. After that I’ll focus on speed for Springtime and Palace.
How much sleep do you usually get at night?
8 1/2 hours
What time of the day do you normally run?
If I’m meeting a group, I’ll run in the morning. When I’m running solo, I prefer to run in the evening.
What injuries have hampered your training over the past year?
Piriformis—gluteal hip muscle soreness
Do you take any dietary or medical supplements?
Sporadically a multivitamin, calcium, or iron
What type of running shoes do you prefer?
I wear Asics for stability.
Do you race in a different type of running shoe? If so, what is it?
My favorite racing shoes are Adidas racing flats.
Do you use weight training?
Do you stretch?
I just began stretching regularly — legs, hip flexors, butt.
What are your favorite running routes?
Miccosukee Greenway, PineyZ to Alford Arm Greenway, Old Centerville Rd
How has your training changed over the years?
I’ve spent more time running in groups over the years. I began running alone at age 16 by going back and forth on a 1/5-mile driveway because my parents were convinced I’d be kidnapped if I ran around our rural neighborhood. In college, I had only one training buddy. After college, I trained for my first marathon by myself before I moved to Tallahassee. For those reasons, I don’t take the many wonderful GWTC running groups for granted.
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?
For marathon training, I’ve had success with long, hard or medium-hard distance – not long, slow distance, which builds an endurance base but doesn’t improve my speed endurance.
For anything up to 15Ks, track workouts are irreplaceable. They help with speed, leg turnover, and pacing.
What advice do you have for beginning or experienced runners to help them with their training?
I suggest beginning runners should start a training log. Record your times and compare each week’s times with the previous weeks, months, and years. It’s great motivation to see those times drop! Also, for both beginning and experienced runners, go to a race and look at the people running a little bit faster than you. Make friends with them because they’re the ones with whom you should train. Running with them will be challenging and will improve your speed.