2:18....It's really quite simple. Here's how YOU can do it.

TK · 2002-11-09T09:55:41-05:00

Jason: Do you train like this year round? Or do you follow a periodization type program? Also, are the 20 - 25K tempo's more like a marathon pace workout? When I see "tempo", I think of a pace 10-20 seconds slower than 10K race pace. Thanks for the information.

You know that I talk some shit, but really I am trying to help you.

Here is the recipe for YOUR 2:18. It is really quite simple.

This message is really intended for the highly-motivated and highly-frustrated marathoners out there. If you are aiming to qualify for the Olympic Trials, have heart. You can do it. If Crazy Jason can do it, you can too.

I assume that you have run a marathon before, and know what it feels like.

(1) Location: Take yourself to High-altitude, at least 6,000 feet, and stay there for a while. I highly recommend Yunnan Province, China, where I am right now, but Flagstaff, Laramie, Reno, Boulder, Alamosa, Cheyenne, etc., should work also. My advisers tell me that 7,500 is about optimum for all things considered....sell off all your material shit (and it IS shit), and get the f*** up there.

(2) Diet: For me, eating right means no alcohol, lots of water, lots of rice, pasta, fresh fruit and raw vegetables and not much else besides my coffee addiction with lots of milk and sugar. I dont eat much meat, but a little bit a few times a week is good.

(3) TRAINING:

(a) Long run of 1x per 2 weeks, 32km-40km, distance is as you feel, you dont need to go fast. Go at the pace that your body seems to flow easily...your "steady state."

(b) Tempo run: 20-25km pretty much balls out, 1x per 2 weeks. Do this on a day that you feel DAMNED GOOD, like an animal. Prepare to have a couple of off days after this run.

(c) Intervals: 1x per week, get on a DIRT track, in marathon shoes or trainers (NOT SPIKES) and do 8x1000, BALLS TO THE WALLS, with 3 minute rests (400 meters jog).

On the weeks that you dont do the 1000s, do 5x2000, again, BALLS TO THE WALLS. These are painful sessions. Dont do them so hard that you cannot do 5, and the time is slowing down on each one. These sessions are hard, but the pace is measured....time should be the same or slightly decreasing (faster) each rep.

(d) The rest of the runs are steady state runs, 16km-25km, pace is as you feel, distance is as you feel. If you cannot go fast, then just JOG, slowly. These are not hard sessions: You have fast stuff on the way, so dont press the pace.

Total mileage during training should be about 120 or more per week. Go ahead and do more or less as you feel, but try to make yourself feel good.

(4) STAYING HEALTHY: Do as your momma hopefully taught you...get some rest. Sleep on your back to keep the body in alignment. Take hot baths/ice baths...experiment with hot and cold baths. Hot baths seem to work best for me. Buy a large bottle of Sunflower oil, put old towels on the floor and massage your legs. Stretch everyday. Take your vitamins and mineral supplements, Calcium in the morning, iron at night. Listen to good music....and of course: HAVE SEX ON A REGULAR BASIS!!! (All of the above applies for both men and women)

For me, here in high altitude, I know when I am ready to fly at low altitude, when I can whip out 8x1000 in 2;50-53 average on a dirt track, and I can go 20 miles in about 5;30 per mile average (in Kunming at 6,200 feet).

Yours always, Jason

Whoops! Sorry Eddy.... Someday I will come to New Mexico, but right now I am in love with Yunnan Province, China.

As for Khalid's Infamous Tempo Runs, while I agree that long tempos are THE MOST IMPORTANT WORKOUT FOR MARATHON TRAINING, I would like to personally witness one of these workouts.

Look at Khalid this way: He has a vested interest in telling the other top athletes how to "train," and they will listen, and possibly attempt such workouts. Does he actually do what he says? I dont know. I would like to watch.

I have personally had huge benefits doing 16 miles hard with the last 2 miles very fast, but 22 miles? HMMMM....

I do know of one top AMERICAN runner (not Khalid) who did 22 miles at 5;00 pace before his marathon, but I think that this is a bit too long, but it worked for him. Consistent 15-16 miles fast, coupled with slower long runs of 22-30 milers is what works for me, and I will stick to this program. One of the physiological adaptations that you are attempting to achieve is enhanced fat-burning capacity, and you can only do this on slower runs.

LASSIEZ-FAIRE: experiment with your own program and find what works for YOU. REMEMBER ALWAYS that the key in training is "Fatigue Management."

TRUST ME: If you do 36-40km every other week, with the alternate weeks doing 25km bloody f***ing hard, YOU ARE GOING TO BE ONE TOUGH MOFO in about 3 months.

My intervals are not anaerobic, but right at VO2max, and it HURTS. These intervals are done on a dirt track, in trainers or raceflats, not spikes, at your 5km sealevel race pace (the 1000s, that is). The 2kms are done at 10km sealevel pace.

NOW SIGN THE FUCK OFF THE FUCKING PC AND GO DO 15 MILES FUCKING HARD!!!

Jason

2:18....It's really quite simple. Here's how YOU can do it.

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