RK Notes - 3 Tips is a new feature for Eden Athletics. I have thought carefully about the history notes that I have been writing up and attempting to connect the past with the present. These individuals have been kind enough to correspond with me, to you, in the hopes of providing tangible advice about training.

Hank Pfifle

Hank Pfeifle, of Yarmouth, was one of Maine's top road racers in his prime, and competed at the highest levels out of state. His fastest Boston time was 2:20.34 in 1980.

A native of Carrabassett Valley, Pfeifle ran 14:05 indoors for 5K, 28:46 for 10K and 45:32 for 15K. This after being a competitive skier who didn't take up running until late in his college career, at the suggestion of University of Vermont ski coach Perry Bland. In fact it was Bland, brother of Pfeifle's wife, Beth, who presented the award at the banquet.

Ten years ago Pfeifle left off running when he saw the competitive edge ebbing, took up bike racing and, big surprise, has become a successful Category I rider.

RK:

I am currently doing some research about Mainers who competed in the Boston Marathon.  Your performance in 1980 is one of the fastest time that has been recorded by a runner from Maine.  I actually think it is the fastest - although I'm confused if Steve Podgajny ran a 2:16 in 1981.  

As we approach the Boston Marathon once again - I was wondering if you could share 3 tips that you would pass on to runners in 2006.

HP:

Ryan,

Wow, thanks for your interest. Yeah, the 1980 Boston Marathon was a fun day. My goal was to get the Olympic Trials qualifying time – it’s good to have goals to get one through a cold Maine winter. I still get goose bumps thinking about the last few miles with the crowd and all.

I believe Steve Podgajny ran a 2:15 in 1979, the perfect race day year, while he was running for Allegany Running out of Pittsburg. That team was the winning team in ’79. Malcolm East was their most famous member (2:11).

I’ve attached some things that were compiled for the Maine Running Hall of Fame, which explain my background for you. If you need me to fill in some blanks, just send me some questions.

3 tips:

1) Set up a racing schedule at the beginning of the year that is sectioned into two 6 month blocks. Select races that are varied and interesting. I tried to mix it up between local, regional and national races at a variety of distances. I wanted to be motivated for each race. I raced about 20x per year. Over racing makes you stale and slow. I wanted to be eager for each race and give it a good effort. At the end of each 6 months I did a marathon

2) Consistency in training is key: I didn’t believe in monster workouts. The constant doing added up. By avoiding monster workouts I avoided injury for 14 years. Without fits of go/stop I was able to gradually build strength and keep on improving

- Track workouts were limited to 4 miles (4 x 1 mile, 8 x 880, for example). This policy permitted speed work to be fun, not boring, limited chance for injury, encouraged each repetition to be fast

- I did mostly 2 a days: the 1st session was always easy miles (5 miles). The 2nd session was the scheduled workout be it easy day, speed day or long day. Each session had a purpose. Doing 2 a days really increased my strength and endurance

3) Family comes first: you can’t run for long, or with a clear mind, if you do not have the support of your family. Running is a privilege, not a right, so no “tired” excuses for not pulling your load around the house. Things flow better when you are in harmony with those around you.

Hope that helps.

Hank