How They Train! Nate KaiserJune 2014
Did you compete in high school cross country or track?
- 1994-1998 Alpena High School Alpena, MI
Did you compete in college cross country or track?
- 1998-2002 Aquinas College, Grand Rapids, MI
How many years have you been running?
- 19 years
Lifetime personal records
- Mile 4:28
- 5K 15:07
- 10K 31:49
- Marathon 2:35
What running events do you train for or what are your training goals?
- All of my training would fall into the 5000 to 10,000 meter range. Right now, I do not want to put in the speed work required for anything shorter or enough distance runs for anything longer.
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?
- Approximately 40 – 45 miles a week
What does your typical week of running look like?
My training varies significantly over to course of the year. Here is an example of a week as I was getting ready for the Springtime 10K
- Monday: 5 miles easy (6:45 pace)
- Tuesday: At Tom Brown Park, 7 x half mile repeats at 2:30 – 2:35 pace with about a 2 min. rest in between. The workout included a 2 mile warm-up and about a 1 mile cool down, followed by chasing my 2 year-old around the playground at the park.
- Wednesday: 6 miles easy (6:45 pace)
- Thursday: Tempo run, about 4 miles at about 5:40 pace. My tempo run is typically done on a loop around the neighborhood in the morning. 2-3 mile warm-up followed by 1-2 mile cool-down.
- Friday: Off
- Saturday: 6 miles easy (6:45 pace)
- Sunday: 12 miles out and back at Miccosukee Greenway. On the way out I ran at about 6:40 pace and pick it up to about 6:15 pace on the way back.
How does your training vary over the course of a year?
- Since moving to Tallahassee, I have significantly reduced my mileage in the summer time to about 20-25 miles a week. The down time typically extends from after Palace Saloon 5k to end of August. Then up to the Turkey Trot I typically work on getting my mileage back up with very few structured workouts mostly just getting outdoors and running. After that I try to get in a tempo run of varying distances (3-10 miles) and some sort of interval workout each week to get ready for the spring races.
Do you take recovery or down time?
- Currently, I take the whole summer as down time with only easy running.
Do you peak for certain races?
- Yes, for the last couple of years I have tried to peak for Springtime and Palace, though not always successfully.
How much sleep do you usually get at night?
- With a 2 year-old and a newborn at home; not very much. About 5 hours if I am lucky.
What time of day do you normally run?
- In the morning before the sun comes up. That way I am able to spend the evenings with my family.
What injuries have hampered your training over the past year?
Do you take any dietary or medical supplements?
What type of running shoes do you prefer?
- I have been running in Adidas shoes for the last fourteen years.
Do you race in a different type of running shoe?
- Saucony fasttwitch
Do you use weight training?
Do you stretch?
What are your favorite running routes?
- My all-time favorite running route was approximately a 10 mile loop called Lindgren’s loop that I ran while working on my degree at Washington State University. The route snaked through the large rolling hills of the Palouse; it was both scenic and challenging. It was also exciting knowing that the route was used frequently by some of the all-time great runners (e.g. Gerry Lindgren, Henry Rono and Bernard Lagat). In Tallahassee I try to run often at the Miccosukee Greenway.
What running resources do you like that would benefit someone else?
- I would recommend the book “Jack Daniel’s Running Formula”. I have read it cover to cover on more than one occasion.
How has your training changed over the years?
- Basically, my training has switched from trying to improve my times every year to trying not to get any slower from year to year. In college and immediately thereafter running was a top priority and it was easy to find the time to get out and run every day if not twice a day and average 65-85 miles per week, with everything typically faster than 6:20 per mile. Now, I have significantly cut back on the intensity and mileage as I currently do not have that much time and energy to devote to running and I would rather run a little slower race times than train really hard and risk getting injured.
What examples can you give of specific training methods, and what were the results?
- The only specific training method that I can point to that has produced positive results is “hard work”. I ran my fastest times when I was training the hardest.
What advice do you have for beginning or experienced runners to help them with their training?
- The only advice I would give is that running should be fun. Enjoy getting outdoors and running. It is good to mix in a variety of workouts to keep things interesting and stimulating to avoid the monotonous grind of long distance running.