Monday, January 09, 2006
WEEKEND WORKOUT
Purpose:
Practice run for Napa Marathon with mostly pavement, some trail. About 18 miles. Mileage emphasis weekend (Next weekend 21st we do Hill Repeats again)
SAT. 1-14-06, 7AM from YMCA.
Counterclockwise Terra Linda-Dominican-Montecito-Pt. San Pedro Rd-China Camp loop.
(I'll lead first half on the bike, then head off to work). We'll go out the back way past the YMCA, by Northgate, Los Ranchitos, Lincoln Av, Dominican College, by Montecito Shopping Center, Pt.San Pedro Rd, through Peacock Gap, Shoreline Trail by China Camp, Santa Venetia, Civic Center, under 101 to Northgate, Las Galinas across Freitas Pkwy, and backway to YMCA.
Bring water bottles (can refill along the way), energy source, plan on any weather.
SUNDAY, 1-15-06. 7AM RAILROAD GRADE RUN. 8M
For this workout you need to RSVP to me for head count for that ride back down if you need it:
472-7917(h) or work 461-6588 at Arch Rival or email: kees@theschedule.com.
Bring duffel bag with change of clothes, drinks/food if you need them.
Idea here on this workout is to develop fitness, leg strength ( you bring more leg muscle mass into play with an upgrade), and to build mental strength when you're a bit tired to keep pushing the uphill. Your reward is that view from the top.
DEVELOPING MILEAGE over next several weeks
I've learned that working with the over 40 age runners and/or lower mileage runners, i.e. less than 45-50/week, that alternating the Long Run weekends to every other weekend is more productive than every weekend. The alternate weekends focuses on two Medium Runs, i.e. 11-17 miles over Sat/Sun to total up to 20-24 miles for the weekend.
This allows for better recovery between the Long Runs of 20-22 miles when base mileage is in the 45-55 range. Especially more noticeable if running on the roads versus trails.
...Another way to prepare for the marathon...
NO 20 MILERS:
If you're more limited on time for the high mileage you can certainly accomplish the required fitness without "The 20 Miler."
Often you'll see in the schedules that there's rest days before and after the 20 miler - too much emphasis on one workout. Often turns out to be about 30-40% of the mileage week.
What you do is put three days together that total up to about 26-30 miles with the longer run 15-16M on the third day. This will simulate the fatigue of the last 10 in the marathon.
It's the steady mileage that gets you through the marathon. I've run the same marathon (now defunct West Valley Marathon)a number of times over successive years with about the same sub 3-hour time result doing 70M/week with no 20's one year; then including Long Runs the next year. You'll get arguments on it, but after running 60 of these things I find that the solid mileage is key - if you're trying for a marathon time, not simply completing the event.
... more to come.
Kees ¶ 3:59 PM
Purpose:
Practice run for Napa Marathon with mostly pavement, some trail. About 18 miles. Mileage emphasis weekend (Next weekend 21st we do Hill Repeats again)
SAT. 1-14-06, 7AM from YMCA.
Counterclockwise Terra Linda-Dominican-Montecito-Pt. San Pedro Rd-China Camp loop.
(I'll lead first half on the bike, then head off to work). We'll go out the back way past the YMCA, by Northgate, Los Ranchitos, Lincoln Av, Dominican College, by Montecito Shopping Center, Pt.San Pedro Rd, through Peacock Gap, Shoreline Trail by China Camp, Santa Venetia, Civic Center, under 101 to Northgate, Las Galinas across Freitas Pkwy, and backway to YMCA.
Bring water bottles (can refill along the way), energy source, plan on any weather.
SUNDAY, 1-15-06. 7AM RAILROAD GRADE RUN. 8M
For this workout you need to RSVP to me for head count for that ride back down if you need it:
472-7917(h) or work 461-6588 at Arch Rival or email: kees@theschedule.com.
Bring duffel bag with change of clothes, drinks/food if you need them.
Idea here on this workout is to develop fitness, leg strength ( you bring more leg muscle mass into play with an upgrade), and to build mental strength when you're a bit tired to keep pushing the uphill. Your reward is that view from the top.
DEVELOPING MILEAGE over next several weeks
I've learned that working with the over 40 age runners and/or lower mileage runners, i.e. less than 45-50/week, that alternating the Long Run weekends to every other weekend is more productive than every weekend. The alternate weekends focuses on two Medium Runs, i.e. 11-17 miles over Sat/Sun to total up to 20-24 miles for the weekend.
This allows for better recovery between the Long Runs of 20-22 miles when base mileage is in the 45-55 range. Especially more noticeable if running on the roads versus trails.
...Another way to prepare for the marathon...
NO 20 MILERS:
If you're more limited on time for the high mileage you can certainly accomplish the required fitness without "The 20 Miler."
Often you'll see in the schedules that there's rest days before and after the 20 miler - too much emphasis on one workout. Often turns out to be about 30-40% of the mileage week.
What you do is put three days together that total up to about 26-30 miles with the longer run 15-16M on the third day. This will simulate the fatigue of the last 10 in the marathon.
It's the steady mileage that gets you through the marathon. I've run the same marathon (now defunct West Valley Marathon)a number of times over successive years with about the same sub 3-hour time result doing 70M/week with no 20's one year; then including Long Runs the next year. You'll get arguments on it, but after running 60 of these things I find that the solid mileage is key - if you're trying for a marathon time, not simply completing the event.
... more to come.
Kees ¶ 3:59 PM
