Different training.

37 Comments for this entry

• 

  Zachary Rivers
  January 16th, 2010 on 12:19 pm

  All are very intense, but you obviously built up your work tolerance during high school and it paid off huge in helping you be able to do high volume weeks with hard workouts. Looking at all of these and comparing them, I feel the most sane is Alberto’s so far. With proper easy days to recover. But you have also been able to recover on the other training, but the last training week seems like it will yield to better results. Keep it up!
• 

  big hank
  January 16th, 2010 on 1:51 pm

  So that week in high school was BEFORE the season got under way. Would you carry that same kind of intensity all the way until nationals? If so that is just unreal. you are truly a freak!!
• 

  Keith Forlenza
  January 16th, 2010 on 4:20 pm

  Hey Dathan, how is it going? I noticed that you don’t have many medium long runs (10-13 miles) built into your training, rather it seems like your coaches have broken these day into two runs (Ex. 5miles am/7miles pm). I was wondering if there is a theory behind this or is it something you have found works for you, and helps you stay healthy. Just wondering because I get most of my mileage from singles with maybe 1 or 2 doubles per week.
• 

  alex... young runner
  January 16th, 2010 on 4:54 pm

  i wonder did you lift weights or do any strength training in highschool? Also do you regret doing all of that intense workouts in highschool.

  Im a huge fan,
  Alex
• 

  John Kitto
  January 16th, 2010 on 6:09 pm

  Hey Dathan; I hope everything is going well!

  I want to ask you two questions in particular:

  1) Do think that Brad Hudson’s method of periodizing or Alerto Salazar’s method of periodizing is more effective? While Hudson seems to keep most aspects of training present throughout the training cycle (and simply changing the amount of each), you say that Salazar tends to focus more strictly on certain aspects of training during each period (and therefore mostly cutting out another training stimulus). What do you think about these two philosophies?

  2) Do you think that Brad’s emphasis on marathon-specific work has been what has allowed you to have so much success so quickly after joining Alerto’s group? In other words, is this Brad’s genius in disguise? I’m not doubting Alberto’s expertise and effectiveness, but I’m wondering what you think about that idea.

  Good luck in 2010 and beyond; go for it!
• 

  Running Dog
  January 17th, 2010 on 8:00 am

  Great blog, very interesting to read how your training has progressed over the years.

  1 question: when do you relax? do you have days off built in anywhere in the schedule
• 

  Dathan Ritzenhein
  January 17th, 2010 on 12:29 pm

  I agree. So far Alberto’s training has been the most reasonable, however Mark’s training was very well rounded as well. Now I do not do many medium distance runs because I will usually do a long run once ever two weeks, and the other week I have a big workout that totals a lot of volume, as much as I would get in a long run. The workouts are very hard though so I need the days to be split up to recover fully for the next one. If I did a medium run it would not be enough rest for me. I did run them before with Mark and Brad, but I was always more sluggish for the workouts. I don’t take days off to often unless it is built in for travel or post big race. I don’t regret doing so much intensity in high school because it really set me up to make an easy transition to college. Also the east africans train very hard from and early age and I think that is the only way to catch them. Our best runner’s have been endurance athletes from a young age. As for having the same intensity all through the season in high school, yes we did. The mileage dropped down from 95-100 miles a week to about 80 by running less in the morning but the structure of the week was the same except we raced on saturday instead of tempo runs. I did do weights in high school but not much, mostly we did tons of plyometrics. And lastly about the differences between Alberto and Brad’s training, I have found that I respond to a change in stimulus better than a lot of the same thing. With Alberto’s training I may not be in top form at one point of the season but I also have a much higher peak. When the peak races come I am ready. With Brad I was always in pretty good shape but didn’t see huge changes through the season. I think the change from marathon work is what helped me run so fast this summer and fall because I had had similar results for four years and the change in stimulus is what made me have a huge peak in August through October.
• 

  Jeff
  January 17th, 2010 on 1:29 pm

  When are you racing?
• 

  Stuart Warner
  January 17th, 2010 on 9:58 pm

  Ritz,

  I have two questions. First, nothing could be clearer than that you responded to Alberto’s high-end intensity training (with long recoveries). However, how much of the success that you had in the summer was due to having so much aerobic background from the marathon training? That is, if you do the intensity without as big a buildup, will similar results follow? Second, was there a difference in training leading up to the World 10000 and Zurich 5000 on the one hand, and the World Half on the other? I remember you said after the Half that you had managed to maintain some of your speed, but that suggests you were doing some different things before the Half.
• 

  Alan
  January 17th, 2010 on 10:20 pm

  Ritz,
• 

  Alan
  January 17th, 2010 on 10:21 pm

  Ritz,
  I am dying to have a autograph of yours! You’ve been my idol since freshman year. When will you be in the Dallas area?!
• 

  JJR7
  January 18th, 2010 on 4:52 pm

  Dathan,

  Im a college runner and was just diagnosed with my second stress frx in less than 10 months…what were some of the things you incorporated into your training regiment that allowed you to overcome your injuries and prevent them from recurring again?
• 

  Adrian
  January 19th, 2010 on 3:11 am

  Can’t wait to see how much faster you are this year! By the way how is the foot?
• 

  Keith Forlenza
  January 19th, 2010 on 8:10 pm

  Thanks for taking the time to answer my question, your the man. Look forward to seeing your result at US cross country championship.
• 

  Noel
  January 20th, 2010 on 12:40 pm

  Dathan,

  in regards to your training with Alberto, you listed your rest intervals btw reps, do you jog the rest in a certain time and are you trying to keep the jog rest the same time throughout the workout

  also do you use a heart rate monitor during training now, I believe you have used one in the past(eg. w/ Hudson)

  Thanks
• 

  Dathan Ritzenhein
  January 21st, 2010 on 12:20 pm

  Thanks Stuart for bringing this up. I am in no way trying to downplay the aerobic training that is necessary to run 12:56 and the half and 10k that I ran. There is no way around that. Every physiologist would say that you have to have a huge aerobic foundation to run those times, however aerobic strength is something that is built over a lifetime. I have been running 100 miles a week and training hard for years now and I think that is more important than any one three month segment. You do need good seasonally build-up of course but you can’t just cram it in. Just think of the years of running the east africans do before they even compete internationally. I would say that the biggest difference I did between the half and zurich was that I did some longer workouts like 9xmile, 20x1k, and a 10 mile time trial, but I also kept in some 200′s and faster pace stuff because 4:34 a mile for 13.1 miles is fast.
  Alan, you can email my agent through my website, he has a bunch of copies of autograph pictures. To the guy with stress fracture, you need to identify the cause. Some people may have them from bone density, some from muscle weakness and poor form, to much to fast, etc… You have to find the cause or nothing will help. For me I just needed to identify a structural alignment and that helped a lot.
  Adrian, the foot is doing great now. After the Half I took a couple weeks off and when coming back I got some sesamoiditis, which hindered training until around New Years, but really it has been about three weeks of full normal training now and I am coming around. I will probably run a low key 5k as a workout in Seattle next weekend and then do a workout after it. Don’t expect any US records this time, just a workout really.
  For the recovery with Alberto, it totally depends on the workout, if it is fast with just go slow, but if we want it more aerobic then we try to keep the pace up. I don’t really use a HR monitor much, some times but I have a pretty god gage of what effort I am running. Once in marathon training I would use it more because it is more important for the fuel aspect.
• 

  runnermatt
  January 21st, 2010 on 12:32 pm

  Do you ever carry over any principles learned from previous coaches or do you chuck everything when you transition to a new coach?

  For example, I see Hill sprints during your Hudson phase but not after (granted it is only a week snapshot).
• 

  Justin
  January 21st, 2010 on 12:47 pm

  Dathen,
  I am a senior in high school and was wondering if you could explain/give an example what you would do for plyometrics in high school. I have had trouble finding a good routine.

  Thanks
• 

  Sam
  January 21st, 2010 on 3:39 pm

  Dathan,

  Regarding World Cross Country! I am stoaked for our team this year; assuming all the US guns run.

  My questions are: With the slow start of Bekele, do you think he is the guy to beat or will you just key the front pack no matter who it is?

  Would you envision having to push the pace if the moment presented itself during the race?
• 

  Jason
  January 21st, 2010 on 5:24 pm

  I have to say that i seen your AR about a million times now. pretty intense stuff! just wanted to say hi…. “hi”. My track season will start soon can’t wait to PR on the 5k!! watch out!!! ha jk…maybe
• 

  Seth
  January 21st, 2010 on 6:14 pm

  Dathan,

  What type of cross training activities have you done when you are injured and unable to run (aside from the use of an Alter-G or underwater treadmill…can’t really find those at my local Y!). Along with this, how much volume do you do per day in relation to when your volume was when running? Thanks!

  - Seth
• 

  Andrew
  January 21st, 2010 on 7:31 pm

  Dathan,

  I want to ask a question about your 10 mile time trial over the summer. Was that hard for you, were you pushing, or were you cruising? Did Alberto design it to be a simulation?

  How is Alan doing? There is a rumor going around that he ran a 1500 meter time trial in 3:45. Just want to clear that up.

  Also, if it’s not too much to ask, where do you plan on running your first race, and when? (If it’s a secret, then by all means keep it that way)

  Thank you, and I can’t wait to see a great 2010 from you.
• 

  Shookie
  January 22nd, 2010 on 1:11 am

  Dathan,

  Thank you for blogging things like this. I’m sure you can remember wanting to know what you running idols’ training was like. You are one of the few athletes that is not afraid to give us detailed glimpses of you training. It is much appreciated.

  Thanks Again
• 

  Daniel
  January 22nd, 2010 on 5:56 am

  Hi Dathan,

  Congratulations on you highly successful 2009 season. My question is one regarding your mileage. How long (months/years – whatever is applicable) did it take you to progress to 100 miles per week from the time you first started running to your first 100mile weeks in high school? It seems like you were able to progress the mileage quite quickly which appears to have been very helpful? All the best for 2010.

  Thanks
• 

  Seth
  January 22nd, 2010 on 10:05 am

  I’ve got another question!

  I assume for the longer half marathon based threshold workouts you were doing the rest between 60-90s (correct me if I’m wrong). What was your recovery for the shorter volume (in rep) workouts (like the 20xk), was it around 30-45s?

  Thanks!
  Seth
• 

  Frank
  January 22nd, 2010 on 11:08 am

  Dathan,

  First off, congrats on the AR. As a fan of yours since your college days, it left me speechless. Watching you move up to the marathon distance was a thrill as well. I wish you nothing but continued success!

  I have a couple of question…

  1. I have been dealing with a horrible case of plantar fasciitis since July which will not allow me to run. Could you give me some insight as to how the elites deal with this horrible condition?

  2. I am right on the brink of breaking the 3 hour mark for the marathon. My shorter races (10 mile and 1/2 mary) indicate I should be around 2:57. Any ideas on what I can do in training to get me over the hump.

  Thanks and good luck!

  Frank
• 

  Dathan Ritzenhein
  January 22nd, 2010 on 7:42 pm

  I have carried over some principles of training from each coach. I believe I am very lucky to have had four very distinct training systems to be coached under. I think by the time I hope to coach athletes I will have a very good grasp on what works best. As for hills sprints I think they are a great tool to use but I didn’t feel we ever did them in a way that was best for me. Really they need to be a specific workout I think because they are so hard that when I did them between workouts I was working to hard everyday. Also I got more benefit doing them less often than all the time.
  In high school I did plyos that were pretty standard, burpes, hill bounding things like that. The biggest thing for me was being constant with them, otherwise I think you could get injured if you do them on and off.
  For WXC I think Bekele is the best in the world, but even if he doesn’t run or is not in top form, it is still the deepest field in the world. If I have to push the pace I will, but I will not count anyone out and I will just try to put myself in the best position possible whatever the tactic is.
  Seth, I always get the most benefit cross training by spinning fast on a bike. A high cadence is the best way to simulate running i think. I try to do the same amount of time with the same HR.
  The 10 miler was definitely meant to be a hard race simulation but I was very even the whole way just getting progressively faster. I think I could have done another two miles at that pace but it was not a threshold run.
  Sorry I don’t make it a habit to comment on others training, but feel free to ask me anything you want about my training, even though I might not answer. I should be racing a low key 5k in UW in a week but really just to do a workout with people, no american records!
  It took me until my senior year to get to 100 miles a week. I started at about 50 as a freshman, 70 as a sophomore, 80 as a junior and then up to 100 as a senior. But I also was doing triathlons before and so I was doing some biking and swimming too.
  The recovery really varied every workout, so it could be longer or shorter than those times.
  I have had Planar Fasciitis as well and it was rough. I got over it by accidentally freezing it with a chemical ice pack, which I don’t recommend, but try shockwave therapy. As for training I don’t know but all the little things can add up to a lot. good luck.
• 

  Tyler
  January 22nd, 2010 on 10:22 pm

  Hi Dathan,

  I noticed that throughout your running career, from high school to post-collegiate, that doubles have been a large part of your program. As a prep runner looking to increase mileage I have considered adding doubles to my routine. However, I have heard that doubling might not provide the same aerobic benefits as the same amount of miles in singles. How effective do you feel is doubling in providing aerobic strength?

  P.S. Congratulations on the AR, your success in 2009, and good luck in 2010!

  - Tyler
• 

  Jason Mayeroff
  January 22nd, 2010 on 11:48 pm

  I watched the World Championship 10k from here in Thailand on Universal Sports and I was screaming at my computer the whole time. I was extremely happy for you and Mr. Rupp. Great job on the 12:56. You can go faster!

  Thanks for giving examples of your training. St. Moritz is awesome. I wish you the best for 2010 and PLEASE BE CAREFUL.
• 

  Jay Johnson
  January 23rd, 2010 on 12:24 am

  Okay, I’m biased because I like you and your wife and your dog. I assume I’d like your kid, though my recent – i.e. last 24 hours – experience with kids is that they get up every 90-120 minutes and scream. But no doubt A. Ritz is easier than A. Johnson.

  You’re making the sport better by sharing this. You don’t need to share the secret sauce of your current training, yet this is a tremendous, longitudinal view of training and when you consider it’s coming from a medalist at the IAFF Junior XC meet who can now run under 13 minutes it’s simply great.

  Obviously all of your snapshots just that, snapshots of a short time when you were fit and training hard, yet they provide an insight into what it take to run fast and they provide a great juxtaposition between four very accomplished and hard working coaches (you can comment on who’s the most intense).

  And since everyone else is asking questions, I have one too. If you could change one or two things about the HS system in our country and the collegiate system, what would you change? Phrased another way, What needs to be changed for future American athletes to run on a world class level?
• 

  lenny
  January 23rd, 2010 on 12:38 am

  Hi Dathan,

  I was just wondering if you ever considered that maybe all the intensity you put forth during your high school years was the reason for so many injuries and possibly the reason for sub-par (for your real ability) results for so long a time; i find the results you achieved after hudson, aka. the first time you were not overdoing the intense aspect of running and just mainly steady work (like Wetmore, except without the constant collegiate races~ intensity again), rather telling.
• 

  Jill Cummings
  January 24th, 2010 on 9:54 pm

  Above you wrote, “Once in marathon training I would use it more because it is more important for the fuel aspect”. Are you referring to fat for fuel? I did a November marathon and it has taken weeks and weeks to recover aerobically. I use a HR monitor and have stayed at 70%. Just recently i noticed my times at that effort becoming faster and the feeling of the effort feeling easier. At some point last week I think i turned “economical” : ) Would i be correct in assuming my body is now using more fat for fuel/miles per gallon than before?
  Can you feel it too when this happens?
  Jill
  Allendale Mi
• 

  Rob
  January 29th, 2010 on 11:53 pm

  Dathan,

  Dude what the heck? I showed up to the UW indoor track meet, paid $4 for parking, and toted my little one and a half year old daughter and wife along…all to see you run (we even had our daughter stay up past her bed time)…I spent most of the day telling my wife (who knows nothing about running) about a guy named Dathan who owns people on the track…now I am at a lost for words…just giving you a hard time man

  Its all good, you have your training schedule to follow that is way more important than a 5k training run in Seattle.

  Let us know when you plan to run in Seattle again and good luck with running this year!!!!!

  Rob
• 

  Adam
  February 4th, 2010 on 3:35 pm

  Dathan, I want to ask you for a permission tu show (translate) your training to my Polish coleegues on our website, I am running a website about running in Poland and I am sure that all of them (not only the ones speaking english) would be very happy to be able to understand it. We even had an article about you breaking 13 minutes.
  http://www.bieganie.pl/?show=1&cat=34&id=1373
  Best regards from Poland, Adam
• 

  Adam
  February 4th, 2010 on 3:36 pm

  of coures I will put all the credits to your blog, link etc…
• 

  Charles
  February 27th, 2010 on 11:18 pm

  Hey Dathan, I’m a highschool runner (1600 & 3200) and was wondering how long it took you to build up to the 90-100 mile weeks in high school? I’ve been able to work up to near 80 for my base in 5 or so weeks (never really done above 50) and have found myself struggling in our speed workouts due to fatigue. Thanks, good luck hitting your goals in 2010, sucks not being able to see you in the World XC champs.
• 

  Tino
  February 28th, 2010 on 2:27 am

  Hi Dathan! Im sorry to hear that you are not racing in the WXC. But im sure you will come back stronger than ever in the summer.

  1)I want to ask you how you taper for races. I hear different stories from different people and I want to get your opinion. How would your mileage change and maybe the workout too.

  2) Also on your two a days when you say a 5-7 easy mile run, how easy is easy for you. If you could provide a pace that you go and maybe hearth rate.

  Best of luck with your foot setback. Cant wait to see you hunting down Bekele again.

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