How They Train!
Perha Varley - October 2012
How many years have you been running?
What are your training goals?
I have been running for 25 years, about 25-30 miles a week.
What does your typical week of running look like?
- I ran my first 10 K in Seoul, Korea, in 48 minutes and a 5 K in 23 minutes. I have finished several half marathons with a best time of 2:10. I completed my first Marathon (Tallahassee) in February 2012. Typically, I train to remain as injury free as possible after having had both knees scoped for meniscus repair.
How does your training vary over the course of a year?
- Monday: 6 miles with hills
- Tuesday: Intervals and hills plus weight training (5-10 lb Upper body) and floor exercises.
6 miles with hills
Weight Training (5-10 lb Upper body) and floor exercises.
6 miles with hills
If no race is scheduled for that day, I run long runs of 8-16 miles depending on what distance the races are in the near future.
- Sunday: Intervals (Track)
Preparing for the Tallahassee Marathon, I greatly increased my weekly mileage up to 40 or so miles from September to February.
Do you take recovery or down time?
Do you peak for certain races?
How much sleep do you usually get at night?
What time of day do you normally run?
What injuries have hampered your training over the past year?
Do you take any dietary or medical supplements?
For longer races only, e.g. half/full marathons.
What type of running shoes do you prefer?
Vitamins, Calcium, Glucosamine/Chondroitin daily.
Do you race in a different type of running shoe?
Do you use weight training?
Saucony Hurricane 13 with orthotic inserts from Kim Ortloff.
Do you run intervals?
Yes, Twice weekly. I use an exercise video with 5, 8, and 10 lb free weights. All weight training is upper body. Following that I do 15 minutes of push-ups, sit-ups, and floor exercises.
Do you stretch?
- I basically do intervals twice a week. On Tuesday mornings I walk one mile and then run one mile as fast as possible. On Sunday afternoons I go to Leon High School track and run intervals with the group coached by Paul Guyas. This training session lasts about 1 hour and has been most helpful.
What are your favorite running routes?
No, but I will walk a good bit after every race to cool down.
Killearn area with low traffic and lighted streets.
What running resources do you like that would benefit someone else?
How has your training changed over the years?
Runners’ World, Internet articles.
What examples can you give of specific training methods, and what were the results?
Increased weekly mileage and running longer distances.
What advice do you have for beginning or experienced runners to help them with their training?
Intervals for speed and distance for endurance. I’m still on a runner’s high after finishing my marathon. Long, slow running was the best training.
Start with a good pair of shoes that have been properly fitted by someone in the know. Listen to your body. Start slow and short and only increase slowly, e.g. 10% per week.