Tuesday, January 5, 2010

This Week's Running Schedule...

Okay great job last week! Saturday's long run was very successfully done!

Here's our running schedule for the week for those that completed a Half Marathon this past fall...

Monday: Monday is a cross training day. If you're signed up for Adventure Boot Camp, make sure you're in camp on 2 of the cross training days (M-W-F). In order for us to succeed at the Pig, we need to train. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, it's important to find another time to get your workout in. Why? Because the accumulation of our workouts over a period of the next 18 weeks will make you a better runner and get you prepared for the Flying pig.

Tuesday: On Tuesday we'll do a recovery run of 4 miles at a comfortable or easy pace, the same as last week. This workout shouldn't take very long and it's critically important in the process of oxygenating your cells and muscles in a manner that will help you recover from last week's training. The most important thing, though, go easy on Tuesday.

Wednesday: Cross training again. If you're not in boot camp, do some strength training, focusing on all of your muscles. But make sure you're working your legs to give you the support you need to long distance running.

Thursday: Another "easy" 5 miles.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, and we're adding one mile to last week's long run for 15 miles. Next week we'll taper back to 9 miles to allow our body some recovery before going a bit longer the following 2 weeks. One mistake you want to avoid is running these long runs too fast. How did you do Saturday with your pace? Although long, it shouldn't have felt overwhelming.

Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our estimated marathon pace (Use this calculator to determine marathon pace: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm). Running too fast on the long days creates too much stress, coupled with your other training, making it difficult for the body to recover.

Sunday: A well earned day of rest.

As a reminder, the group will be meeting at Crossroads East Entrance on Tuesday and Thursday this week (5:30am), and here at our studio on Saturday at 6:30am.

During the holidays attendance has been low ... please let me know if your plans running with the group have changed so we have a general idea of who will be meeting each week (and we're not waiting on someone may be running on their own). Thank you.

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For those training for the full Pig just joining the group, here's your schedule:

Monday: Strength training day.

Tuesday: On Tuesday we'll do a run of 3 miles at a comfortable or easy pace.

Wednesday: Cross training again.

Thursday: Another "easy" 4 miles.

Friday: Cross training again. Keep your muscles strong and your body healthy for all the accumulated mileage.

Saturday: Today is long-run day, up to 6 miles.

Sunday: A well earned day of rest.

See you on Saturday!!

Your Friend in Fitness,
 
Brian Calkins