Okay great job last week! Saturday's long run was very successfully done!
Here’s our running schedule for the week…
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. Training is when you follow a schedule, like our 18 week one, where each day has a purpose. If the weather is bad, we still run. If you have important business and cannot make the group runs or boot camp, we simply find another time to get your workout in. Why? Because the accumulation of our workouts over a period of a 18 weeks will make you a better runner.
Tuesday: On Tuesday we’ll do a 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: We do our first of 5 Yasso training runs on a track. I heard a lot of grumbling about how the running group didn’t like the track work we did last fall. Hey, we only have 5 sessions out of 54 running workouts that we need to be on a track. Suck it up!! ;) It’s actually a great way to discover your pace for the marathon (over the 5 sessions) and it’s a great workout too. If you want to run a 4:00 marathon, train to run a session of 800 intervals (twice around the track) in 4 minutes for each. Between the 800 intervals, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. Again, the 800 paces that you are able to complete is a good predictor of your marathon time. 4 minute 800s equals a 4:00 marathon; 5:30 800s equals 5 hours and 30 minutes for the marathon. Our first Yasso training on Thursday will include 6 intervals of 800 meters.
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. We did a great job this past Saturday with our pace – although long, it didn’t feel overwhelming (especially thanks to Rob’s great story telling). Just remember, we never want to do our long runs faster than about 90 seconds per mile slower than our marathon pace. 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.
The running schedule is here!
See you tomorrow!
Your friend in fitness! Brian Calkins
HealthStyle Fitness, Inc. 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-105 www.CincinnatiFitness.com
Showing posts with label cincinnati Ohio running group. Show all posts
Showing posts with label cincinnati Ohio running group. Show all posts
Monday, January 5, 2009
Monday, December 29, 2008
Flying Pig Training
Okay, are you ready to take you running to the next level? After spending some time putting together our Flying Pig training, I’m fired up and ready to roll!
Our training schedule calls for 3 training runs per week, which is built upon the assumption that you are an active Adventure Boot Camp participant, or otherwise combining strength and cardiovascular training each week, in addition to the dedicated marathon prep. If you are not an active boot camper you will need at least 2 additional training days beyond our 3 runs per week to prepare sufficiently for the Flying Pig marathon.
As always, the group will be meeting on Tues/Thurs at 6:30am and Saturday morning for scheduled runs. Feel free to run individually or otherwise make modifications to the schedule to fit your needs. Just use caution to not do less or more than is outlined below.
I will continue to send weekly updates that will include specific information on the coming week’s training. We may also make small modifications to the program based on numerous factors (including holidays and recovery level of the running group).
Mentally gear up as we’re on the cusp of taking our fitness and performance to the next level!
Here are definitions and explanations:
Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 24 miles over the course of 18 weeks. Although some experienced runners do train longer, many running physiologists see no advantage in doing 26, 29 or even 31 mile runs as the pounding on the body and energy depletion can be difficult to overcome before a marathon, especially for first timers. Instead, we’ll conserve our energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but we cannot skip the long runs and expect to perform well at the Pig. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow our bodies to gather strength for the next push upward. Rest is a critical part of our training program.
Run Slow: I cannot over emphasize the importance of running the long runs anywhere from 60 to 90 seconds per mile slower than your goal marathon pace. This is critical. The physiological adaptations and benefits kick in around 90-120 minutes, regardless of how fast you run. Running too fast defeats this purpose and will likely tear down your muscles, compromising your subsequent workouts and training overall. Save your fast running for the marathon itself. Thursdays are designed for you to run at race pace, but shorter distances. So simply do your long runs at a comfortable pace, one that allows you to converse with your training buddies, at least during the beginning of the run. Which brings up our next training point…
3/1 Training: Toward the end of a run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what Hal Higdon calls a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for no more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. Any running coach or physiologist will tell you that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks: Walking is a perfectly acceptable strategy even for those of us who have completed the half marathon and have been running consistently for awhile now. While Jeff Galloway is a huge proponent of the run/walk ratios, you might develop the habit of walking when you need some water in prep for the water stations at each mile of the Pig. There are two reasons for this: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through water stations, you'll be less likely to block those behind. You will lose less time walking than you think. Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the Boston Marathon. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.
Race Pace: Although we’ve covered pace runs before I want to review this again as it’ll be an important component of our program. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs in this program (on Thursdays).
Cross-Training: Because I am not doing Adventure Boot Camp, I am using Mondays for cross training where I’ll combine strength training and some time doing the elliptical machine. It is critically important that you work your muscles against resistance AND you do some other form of cardio training to keep your body fresh. And if you become excessively fatigued, walking for 30-45 minutes will help you recover after your Saturday long runs and is a great form of cross-training (for the benefit of recovery).
Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 4:00 marathon, train to run a session of 800s in 4 minutes each. Between the 800s, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.
Rest: As I said earlier, rest is an important component of marathon training. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Simply put, you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I’ve reserved Sunday as a day of rest for us. It allows you to gather forces for hard running the following week. If you need to take more rest days--because of fatigue, a cold, or a late night at the office or a sick child--do so. And if you're tired from the weekend, take Monday off as well--or cut the length of your cross-training. The secret to success in our training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.
Click here to take a peek at our 18 week training program!
Our training schedule calls for 3 training runs per week, which is built upon the assumption that you are an active Adventure Boot Camp participant, or otherwise combining strength and cardiovascular training each week, in addition to the dedicated marathon prep. If you are not an active boot camper you will need at least 2 additional training days beyond our 3 runs per week to prepare sufficiently for the Flying Pig marathon.
As always, the group will be meeting on Tues/Thurs at 6:30am and Saturday morning for scheduled runs. Feel free to run individually or otherwise make modifications to the schedule to fit your needs. Just use caution to not do less or more than is outlined below.
I will continue to send weekly updates that will include specific information on the coming week’s training. We may also make small modifications to the program based on numerous factors (including holidays and recovery level of the running group).
Mentally gear up as we’re on the cusp of taking our fitness and performance to the next level!
Here are definitions and explanations:
Long Runs: The key to our training is the long run on Saturdays, which ranges from 9 to 24 miles over the course of 18 weeks. Although some experienced runners do train longer, many running physiologists see no advantage in doing 26, 29 or even 31 mile runs as the pounding on the body and energy depletion can be difficult to overcome before a marathon, especially for first timers. Instead, we’ll conserve our energy and concentrate on quality runs the rest of the week. Consistency is most important. You can skip an occasional workout, or juggle the schedule depending on other commitments, but we cannot skip the long runs and expect to perform well at the Pig. Notice that although the weekly long runs get progressively longer, every third week is a "stepback" week, where we reduce mileage to allow our bodies to gather strength for the next push upward. Rest is a critical part of our training program.
Run Slow: I cannot over emphasize the importance of running the long runs anywhere from 60 to 90 seconds per mile slower than your goal marathon pace. This is critical. The physiological adaptations and benefits kick in around 90-120 minutes, regardless of how fast you run. Running too fast defeats this purpose and will likely tear down your muscles, compromising your subsequent workouts and training overall. Save your fast running for the marathon itself. Thursdays are designed for you to run at race pace, but shorter distances. So simply do your long runs at a comfortable pace, one that allows you to converse with your training buddies, at least during the beginning of the run. Which brings up our next training point…
3/1 Training: Toward the end of a run, if you're still feeling fresh, you may want to pick up the pace and finish somewhat faster. This will convert your long run into what Hal Higdon calls a 3/1 Run. That means you run the first three-fourths of your long run (say the first 12 miles of a 16-miler) at an easy pace, then do the final one-fourth (4 miles of a 16-miler) at a somewhat faster pace--though still not race pace. This 3/1 strategy is advised for no more than once out of every three weekends. In other words: first weekend, easy run; second weekend, 3/1 Run; third weekend, step back to a shorter distance. Any running coach or physiologist will tell you that it's better to run too slow during long runs, than too fast. The important point is that you cover the prescribed distance; how fast you cover it doesn't matter.
Walking Breaks: Walking is a perfectly acceptable strategy even for those of us who have completed the half marathon and have been running consistently for awhile now. While Jeff Galloway is a huge proponent of the run/walk ratios, you might develop the habit of walking when you need some water in prep for the water stations at each mile of the Pig. There are two reasons for this: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through water stations, you'll be less likely to block those behind. You will lose less time walking than you think. Bill Rodgers took four brief breaks (tying a shoe on one of them) while running 2:09 and winning the Boston Marathon. Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too.
Race Pace: Although we’ve covered pace runs before I want to review this again as it’ll be an important component of our program. Race Pace is the pace you plan to run in the Pig. If you're training for a 4:00 marathon, your average pace per mile is 9:09. So you would run that same pace during our Pace runs in this program (on Thursdays).
Cross-Training: Because I am not doing Adventure Boot Camp, I am using Mondays for cross training where I’ll combine strength training and some time doing the elliptical machine. It is critically important that you work your muscles against resistance AND you do some other form of cardio training to keep your body fresh. And if you become excessively fatigued, walking for 30-45 minutes will help you recover after your Saturday long runs and is a great form of cross-training (for the benefit of recovery).
Yasso 800s (Y800). This is a workout developed by a Runner's World employee, Bart Yasso. It accurately allows you to predict the time that you are capable of running a marathon. If you want to run a 4:00 marathon, train to run a session of 800s in 4 minutes each. Between the 800s, jog for the same number of minutes it took you to run your repeats. This method holds for all speeds whether you are 2:30 or a 5:30 marathoner. The 800 paces that you are able to complete is a good predictor of your marathon time. 2 minute 30 second 800s equal a 2:30 marathon; 5:30 800s equal 5 hours and 30 minutes for the marathon.
Rest: As I said earlier, rest is an important component of marathon training. Scientists will tell you that it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger. Simply put, you can't run hard unless you are well rested. And it is hard running (such as the long runs) that allows you to improve. If you're constantly fatigued, you will fail to reach your potential. This is why I’ve reserved Sunday as a day of rest for us. It allows you to gather forces for hard running the following week. If you need to take more rest days--because of fatigue, a cold, or a late night at the office or a sick child--do so. And if you're tired from the weekend, take Monday off as well--or cut the length of your cross-training. The secret to success in our training program is consistency, so as long as you are consistent with your training during the full 18 weeks of the program, you can afford--and may benefit from--extra rest.
Click here to take a peek at our 18 week training program!
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