Active Expert: Matt Fitzgerald: Long Cutdown Runs

A cutdown run, also called a progression run, is a run in which you gradually or incrementally increase your pace as you go. There are infinite varieties of cutdown runs, the variables distinguishing them being the total distance of the run, whether the pace increases via a smooth acceleration or in designated increments at predetermined points, the starting pace, the finishing pace, the number of pace increases (in the case of incremental increases) and the distance or duration of running at each pace level. A cutdown run can serve any of a variety of different purposes depending on how these variables are manipulated.

Yesterday I tried a type of cutdown run that was new for me. The total distance was 24 miles. I planned to divide it into six, four-mile blocks at the following average pace levels: 7:30/mile, 7:25, 7:00, 6:45, 6:30, 6:15. The general purpose of the run was to develop specific endurance for my coming marathon: that is, the ability to sustain pace levels close to my goal race pace for nearly the full marathon distance. I was able to complete the workout more or less as planned. My actual average pace for each four-mile block was 7:18, 7:10, 6:56, 6:34, 6:27, 6:17. As you can see, I ran each of the first five segments faster than planned (the fourth segment much faster) and ran the sixth and last segment slightly slower than planned. I was really hurting in those last four miles as a result of having held too little energy in reserve over the first 20 miles.

Nevertheless, I believe the workout served its specific purpose, which was twofold. One major function of a long cutdown workout is this type is to challenge the body to run close to goal marathon pace when already severely fatigued from prolonged running. The second major function is to inure your mind to the suffering that comes with trying to sustain a fairly aggressive pace when you're already very tired. Your mind and body will be forced to face these challenges in an extreme way in the marathon itself, so it's helpful to simulate them in workouts.

Man, are these workouts hard, though! I felt like a zombie for hours after finishing my long cutdown workout yesterday. Thank heavens I only have to do one more, next week.

Oct 29, 2007 10:03 AM

frowzy

My question isn't directly related to your latest post, but it does have to do with preparing for a Marathon. It has to do with carbo-loading. In your 'cutting-edge runner' book, you seemed to favor a 1 to 2 day carbo-loading routine that begins with a short, high intensity workout that was followed by a diet of (I can't remember exactly) > 70% carbs over the next 24-48 hrs, until the race. Bob Glover suggests carbo-loading for 3 days before the race, with a diet of slightly less carbs (70%) during that time. Hal Higdon promotes carbo-loading for 7 days with 70% carbs.

Can you comment on these seeming disparities? Would it be OK to pick a combo strategy - carbo load for 3 to 7 days with a 70% carb diet, then do the short high intensity workout 1 to 2 days before the marathon, followed by 70+% carbs?

Oct 30, 2007 7:29 AM

Matt Fitzgerald in response to: frowzy

When it comes to carbo-loading, there's more than one way to skin a cat. All of the strategies you mention are effective, and the combo strategy would be, too. If you don't do a last-minute high-intensity workout to trigger carbohydrate sponging, then at least three days of 70%+ carbs will be necessary. (By the way, it's not really the high carbohydrate intake but rather the combination of high carbohydrate intake and the reduced activity of your taper that results in glycogen supercompensation.) The advantage of the last-minute high-intensity workout is that it triggers glycogen storage in fast-twitch muscle fibers, as well, which otherwise wouldn't happen.

Nov 13, 2007 11:44 AM

frowzy in response to: Matt Fitzgerald

Matt, I don't know how else to contact you, so I'm doing it this way. I was looking up stuff on carbo loading on the web and I found an article you wrote that has a pretty significant typo! It could freak people out!

The article is on the active.com website (http://www.active.com/story.cfm?story_id=12998) and is entitled "The evolving art of carbo loading".

There is an inset towards the end of the article that describes the Australian loading method that says one should eat 12 g of carbs per pound of body mass. In fact, I think it is supposed to say one should eat 12 g of carbs per kilogram of lean body mass (at least, that's what your book the 'cutting edge runner' says!).

Nov 13, 2007 7:58 PM

Good catch! I will have that error corrected. Thanks!