Sunday, July 06, 2008
200)Week of 7/7/08. Workouts (yes, I did revise the TH/Sat workout), results, keep posted on changes for some of the weekly workouts. Jason's weekend training runs...
Vacation training week plan at end of text;...next time the Dan Aldredge 14 day cycle workout for getting back into shape.
7/8/08. TUESDAY. 6:30am . TEMPO at China Camp site.
7/8/08. TUESDAY, 9am. TEMPO - a group decision.
7/10/08. THURSDAY. 7am & 9am. TRACK at COM, but it is very likely I cannot make either session as I have doctor's pre-op to do at 8am and hospital meeting at 8:30am.
Workout: It will be warm so watch the pace- and bring extra water bottles and place beside the track.
4x100 (100), 1 x 150(50), 2 x 200 (200),
C gp; 8 x 400 (C gp on 3') to keep it aerobic.
B gp: 10-12 x 400 ( on 2:30)
A gp: 13-14 X 400 ( on 2' if you run under 6' pace; otherwise on 2:30)
... we will gradually work it up to 16 x 400 which equals 4M: to be ready for next year's Fourth of July race....
7/11/08. 5:34am . Smith Ranch Deli...Easy 10M run with Jason.
7/12/08. Saturday. HILL REPEATS. 6:30am group does warmup; 7am we start at base of hill.
Meet at McGinnis Park and do warmup in ponds area. Some folks park in Golf Club parking lot, others around east side in small lot where ponds start. We will mix up a variety of distances, add some exercises to the repeats.
7/12/08. Saturday. PALMER HILL REPEATS with Jason.
Meet at The Dollar Tree in Novato (455 Entrada). this course provides a solid course for the hill repeats..
"4 On the Fourth" on 7/4/08.
Our first annual event went quite well with cool weather and a varied course. The first year the race setup was kept simple with no age group awards, but to concentrate on the race portion of it all. We expect to build the Mile with more Kids Mile events and hope to run it down and back on Grant so the spectators can cheer the kids on.
Sean Seeley, 36 took the race in 22:27;
2. Georgie Dombroski, 39 in 22:32
3. Alec Govi, 16 in 23:22
Women:
1. Valerie Young, 42 in 24:35
2. Karen Steele, 50 in 27:14
3. Natalie Fisher, 17 in 27:24
VACATION WORKOUT IDEAS:
Sunny asked me to send the workout samples I gave to Alyce while she is on vacation; it can apply to most anyone going out of town…
The idea was to approach each day with a plan to include specific workout ingredients to develop different aspects of your running so that you go through the summer building a strong foundation…otherwise, it’s too easy to go out and dawdle along during the daily run; variety that challenges your cardiovascular system is far more productive than “just running along” on the road or trail-- and more entertaining.
However, steady mileage does have it’s place, but for fitness and power output most runners can make their relatively low mileage weeks more productive – and become fit, not just “joggers”. It doesn’t mean going out too hard on each day, but surging with controlled effort will force the body to make adaptive changes; otherwise you simply stay at the same pace or fitness level. Too many folks do their “cardio” 30-45’ workout, but I put it to you, that most of them aren’t particularly fit if they had to do some quality with their low load program.
Ø Adding surges, hill repeats, intervals, alternating pace on the run, tempo, over-distance , some drills will all help to create a stronger runner.
Ø During the summer you will want to build up your basic ENDURANCE to 1:30 to 2:00 hour run. You should be able to work up to a steady half marathon to 15M distance in 2 hours with only water intake: you will have plenty of glycogen in your legs to get you through that distance with practice.. That will give you some basic endurance for racing the 5K, 10K, 10M and a springboard for the marathon training. Build it by time.
Ø When you’re on vacation you usually have the time to get up early and get in your run , first thing; then family time/activities during the later morning and day, followed by a nap in afternoon. I’ve always found that I can get in my best mileage while vacationing because I don’t have to rush off to work or other obligations. I love my solid workouts, eating, reading while recovering and swimming.
Ø Still need your Rest days because you may get in too much over 2-3 days in a row and find yourself washed out on the 4th day; so, take a day off or cross train. If you go daily, maybe do one day longer, say you’re at 8M; then next day 3-4M so you can maintain it..I'd say over the course of the summer, for most of you, try and work up to and maintain 35-40 miles per week.
See the sample days below:
H here are some thoughts for your 5-10M course:
Ø Go out each day with different game plan in mind, though maybe one day “just to run steady”. Look forward to embracing each new daily workout’s emphasis.
TEMPO emphasis day: during your 5M-8m run or so you can change the length of each tempo effort weekly. Do 15’-20’ warmup run then, For example, that you do a 4 minute surge at 10K race pace for 3-4 times during your workout. Another time 5-7 minute pickups; the next week 3 minute pickups. You had a sample session on Tuesday, 7/8/08 9am group we did a solid warmup to beginning of MV bike path, then did a mile strong pickup, followed by .5M recovery jog; then repeated 1.5-2.5M as a pickup; recover .5M and so forth. Another day we’ll do alternating half miles; each time can be a bit different..The classic TEMPO wold be warmup for 1.5-2M then do 3M tempo at 10-13M race pace.
Alyce, you did the 4M Tempo MV bike path course in about 31 minutes or better, over the course of 3 months you’ll find that this should come down to under 30 minutes with controlled effort. That will come just by steady workouts and gradually working the tempo course: all of a sudden, one day you will cruise through that sub 30M effort.
Ø HILLY course or HILL repeat day: after your warmup take it up your hill, crest the top strongly, then easy down the other side; turnaround and take it back up, down easy the other side and repeat for reps. …If the hill is long enough you can mix up the 45” , 1’, to 1:30 repeats in varied fashion. Do include the 20’ blasts for strength, okay?
Ø More INTERVAL type day: on this run you include8-10 times the 15”-45” pickups (100 meters – 200’s)emphasizing quick turnover; broken up by cruising for a while. You don’t get too comfortable, but you will notice that interspersed pickups are a challenge, and will make you fit.
Ø More DISTANCE day: here you go for that 10-13 miler so you develop endurance: all at conversational pace, but throw in some surges to break it up.
Ø LONG CRUISING interval day: after warmup that you do 12’ tempo, followed by 5’ easy run;then a 10’ pickup, 5’ easy; 8’ tempo, cruise easy to recover.
Note, that your first goal is to get in base mileage and may have to limit the amount of quality you include in a week. May have to run one or two quality runs per week broken up with "getting in the miles", but steady days so you can keep building the mileage.
That should get you going.
Kees
more to come... ¶ 10:06 PM
Vacation training week plan at end of text;...next time the Dan Aldredge 14 day cycle workout for getting back into shape.
7/8/08. TUESDAY. 6:30am . TEMPO at China Camp site.
7/8/08. TUESDAY, 9am. TEMPO - a group decision.
7/10/08. THURSDAY. 7am & 9am. TRACK at COM, but it is very likely I cannot make either session as I have doctor's pre-op to do at 8am and hospital meeting at 8:30am.
Workout: It will be warm so watch the pace- and bring extra water bottles and place beside the track.
4x100 (100), 1 x 150(50), 2 x 200 (200),
C gp; 8 x 400 (C gp on 3') to keep it aerobic.
B gp: 10-12 x 400 ( on 2:30)
A gp: 13-14 X 400 ( on 2' if you run under 6' pace; otherwise on 2:30)
... we will gradually work it up to 16 x 400 which equals 4M: to be ready for next year's Fourth of July race....
7/11/08. 5:34am . Smith Ranch Deli...Easy 10M run with Jason.
7/12/08. Saturday. HILL REPEATS. 6:30am group does warmup; 7am we start at base of hill.
Meet at McGinnis Park and do warmup in ponds area. Some folks park in Golf Club parking lot, others around east side in small lot where ponds start. We will mix up a variety of distances, add some exercises to the repeats.
7/12/08. Saturday. PALMER HILL REPEATS with Jason.
Meet at The Dollar Tree in Novato (455 Entrada). this course provides a solid course for the hill repeats..
"4 On the Fourth" on 7/4/08.
Our first annual event went quite well with cool weather and a varied course. The first year the race setup was kept simple with no age group awards, but to concentrate on the race portion of it all. We expect to build the Mile with more Kids Mile events and hope to run it down and back on Grant so the spectators can cheer the kids on.
Sean Seeley, 36 took the race in 22:27;
2. Georgie Dombroski, 39 in 22:32
3. Alec Govi, 16 in 23:22
Women:
1. Valerie Young, 42 in 24:35
2. Karen Steele, 50 in 27:14
3. Natalie Fisher, 17 in 27:24
VACATION WORKOUT IDEAS:
Sunny asked me to send the workout samples I gave to Alyce while she is on vacation; it can apply to most anyone going out of town…
The idea was to approach each day with a plan to include specific workout ingredients to develop different aspects of your running so that you go through the summer building a strong foundation…otherwise, it’s too easy to go out and dawdle along during the daily run; variety that challenges your cardiovascular system is far more productive than “just running along” on the road or trail-- and more entertaining.
However, steady mileage does have it’s place, but for fitness and power output most runners can make their relatively low mileage weeks more productive – and become fit, not just “joggers”. It doesn’t mean going out too hard on each day, but surging with controlled effort will force the body to make adaptive changes; otherwise you simply stay at the same pace or fitness level. Too many folks do their “cardio” 30-45’ workout, but I put it to you, that most of them aren’t particularly fit if they had to do some quality with their low load program.
Ø Adding surges, hill repeats, intervals, alternating pace on the run, tempo, over-distance , some drills will all help to create a stronger runner.
Ø During the summer you will want to build up your basic ENDURANCE to 1:30 to 2:00 hour run. You should be able to work up to a steady half marathon to 15M distance in 2 hours with only water intake: you will have plenty of glycogen in your legs to get you through that distance with practice.. That will give you some basic endurance for racing the 5K, 10K, 10M and a springboard for the marathon training. Build it by time.
Ø When you’re on vacation you usually have the time to get up early and get in your run , first thing; then family time/activities during the later morning and day, followed by a nap in afternoon. I’ve always found that I can get in my best mileage while vacationing because I don’t have to rush off to work or other obligations. I love my solid workouts, eating, reading while recovering and swimming.
Ø Still need your Rest days because you may get in too much over 2-3 days in a row and find yourself washed out on the 4th day; so, take a day off or cross train. If you go daily, maybe do one day longer, say you’re at 8M; then next day 3-4M so you can maintain it..I'd say over the course of the summer, for most of you, try and work up to and maintain 35-40 miles per week.
See the sample days below:
H here are some thoughts for your 5-10M course:
Ø Go out each day with different game plan in mind, though maybe one day “just to run steady”. Look forward to embracing each new daily workout’s emphasis.
TEMPO emphasis day: during your 5M-8m run or so you can change the length of each tempo effort weekly. Do 15’-20’ warmup run then, For example, that you do a 4 minute surge at 10K race pace for 3-4 times during your workout. Another time 5-7 minute pickups; the next week 3 minute pickups. You had a sample session on Tuesday, 7/8/08 9am group we did a solid warmup to beginning of MV bike path, then did a mile strong pickup, followed by .5M recovery jog; then repeated 1.5-2.5M as a pickup; recover .5M and so forth. Another day we’ll do alternating half miles; each time can be a bit different..The classic TEMPO wold be warmup for 1.5-2M then do 3M tempo at 10-13M race pace.
Alyce, you did the 4M Tempo MV bike path course in about 31 minutes or better, over the course of 3 months you’ll find that this should come down to under 30 minutes with controlled effort. That will come just by steady workouts and gradually working the tempo course: all of a sudden, one day you will cruise through that sub 30M effort.
Ø HILLY course or HILL repeat day: after your warmup take it up your hill, crest the top strongly, then easy down the other side; turnaround and take it back up, down easy the other side and repeat for reps. …If the hill is long enough you can mix up the 45” , 1’, to 1:30 repeats in varied fashion. Do include the 20’ blasts for strength, okay?
Ø More INTERVAL type day: on this run you include8-10 times the 15”-45” pickups (100 meters – 200’s)emphasizing quick turnover; broken up by cruising for a while. You don’t get too comfortable, but you will notice that interspersed pickups are a challenge, and will make you fit.
Ø More DISTANCE day: here you go for that 10-13 miler so you develop endurance: all at conversational pace, but throw in some surges to break it up.
Ø LONG CRUISING interval day: after warmup that you do 12’ tempo, followed by 5’ easy run;then a 10’ pickup, 5’ easy; 8’ tempo, cruise easy to recover.
Note, that your first goal is to get in base mileage and may have to limit the amount of quality you include in a week. May have to run one or two quality runs per week broken up with "getting in the miles", but steady days so you can keep building the mileage.
That should get you going.
Kees
more to come... ¶ 10:06 PM
