Well, it has been pretty quiet since the 400 repeat day that Chris hosted? Some people we haven't heard from at all!! I saw many people at the Run REv last night but did not have a chance to speak to most people.
How are the workouts going? Are you getting many of them in? Is the plan being used (at least minimally) to move you from "same old, same old" you have been doing before this?
I'm working on the remainder of the calendars now. The first week of May I will schedule as a recovery week leading up to the Cinco race for those that are doing that. If you are not dong the race, then it is still ok to have a recovery week if you've spent the last 4 weeks working hard!!
Finally, ... a quote from a favorite song of mine, " If you're afraid to fly, then I guess you never will" . I see this phrase as having a parallel meaning to running. So,.... Don't be afraid to fly! The first person that comments on this post with the title of the song,..... I will cover your June 16th registration.
Start flying!! Summer and warmer weather is just around the corner.
Wednesday, April 25, 2012
Wednesday, April 11, 2012
400 meter repeats
Thursday April 12th at 5:30 pm there will be a group at War Memorial Field to do 400 meter repeats. We will have the big timing clock out so you know your exact times. Even if you run them on a different day, you are welcome to come over and ask any questions about your program! Everyone welcome! Use the gate closest to the YMCA child care entrance. Dress for the weather. Email chrisdolan542@gmail.com with questions.
Monday, April 2, 2012
April workouts planned
Everyone should have their calendar unless I've emailed you that I need more information.
The long run maybe shorter than you said you have done before on the sheet. However, the weekly training volume that I've planned for you is certainly higher,...even with a possibly shorter long run. If the long run are too short, feel free to modify. Again, you want to challenge yourself to improve while not significantly increasing your risk of injury.
The threshold times are a ball park idea since I do not know your 10k times. In general, I added 30 seconds per mile to your 5k pace to arrive at this. The run itself should be taxing, but not like race pace. Again, ... adjust if necessary.
And the speed work: as I said at the meeting, I'd suggest equal time for recovery to start. So if the 400m speed takes you 1:45 then take a 1:45 to 2 min recovery. It won't feel like enough rest, but that is the idea.
Good luck!!
The long run maybe shorter than you said you have done before on the sheet. However, the weekly training volume that I've planned for you is certainly higher,...even with a possibly shorter long run. If the long run are too short, feel free to modify. Again, you want to challenge yourself to improve while not significantly increasing your risk of injury.
The threshold times are a ball park idea since I do not know your 10k times. In general, I added 30 seconds per mile to your 5k pace to arrive at this. The run itself should be taxing, but not like race pace. Again, ... adjust if necessary.
And the speed work: as I said at the meeting, I'd suggest equal time for recovery to start. So if the 400m speed takes you 1:45 then take a 1:45 to 2 min recovery. It won't feel like enough rest, but that is the idea.
Good luck!!
Sunday, April 1, 2012
Intervals
Thursday's interval run was great. 10 min warm-up followed by this pattern...
2 minutes hard, 1 minute rest
4 minutes hard, 2 minutes rest
6 minutes hard, 3 minutes rest
4 minutes hard, 2 minutes rest
2 minutes hard, 1 minute rest
10 minute cool down
Kept my pace consistent for each hard run. Felt pretty good.
2 minutes hard, 1 minute rest
4 minutes hard, 2 minutes rest
6 minutes hard, 3 minutes rest
4 minutes hard, 2 minutes rest
2 minutes hard, 1 minute rest
10 minute cool down
Kept my pace consistent for each hard run. Felt pretty good.
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