Hold on tight, the rubber meets the road over the next 3 weeks before we taper back in prep for the Pig.
Although I am considering a small modification, the next 3 weeks are intense. More than at any time during our training, it is CRITICAL that you take care of your legs through proper strength training, stretching and rest. We have some very long runs ahead, starting with Saturday’s 22 miler.
I’m considering backing off in mileage for NEXT Saturday’s scheduled 23 miles. I’m going to consult with a former teacher of mine, a Ph.D. in exercise physiology – I’ll discuss the condition of our training group to get his opinion. He’s worked with a lot of professional athletes, including marathoners. I’ll keep you posted in next week’s update.
Okay, so here's the game plan for this week:
Monday: Cross-training day. In the books.
Tuesday: 5 mile recovery run. In the books. Sorry my update is late this week – there was lots going on here at the studio yesterday and I was unable to write.
Wednesday: Another cross-training day. Stay strong. Work your legs with single leg exercises like lunges, split squats, dead-lifts, etc. Strengthening the quads, hamstrings, glutes and calves protects your knees, shins, feet, low back, etc. Stay strong during these long mile weeks.
Thursday: 10 miles at marathon pace, up one mile from the last pace run. You can use the running calculator to determine your per mile pace here: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Friday: Another cross-training day.
Saturday: 22 miles! Go at a comfortable pace. Go slow, walk when you need to walk. The most important thing today is to cover the distance, not your pace. Better too slow than too fast. Remember, we need recovery time for the next couple of long run weeks.
Sunday: Rest!
The full 18 week running schedule is here!
See many of you on Thursday morning!!
Your friend in fitness!
Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
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