Building Endurance

Chi26.2 Week 11 / NYC26.2 Week 8 / Nap26.2 Week 7 (July 21th, 2014)

 

Who you are tomorrow

 

Hi Team – I trust you had a great week of training with the cooler weather.

Congratulations to those of you who ran the Chicago Rock and Roll Half Marathon on Sunday -

I hope you will share your experience and thoughts with the entire team on the Facebook site.

If you did run Chicago or any other half marathon this past weekend – Take a rest day today (Monday).

On Tuesday – ease back into your training plan with an easy Recovery run (slow pace) of 4 to 5 miles, then continue with the plan, or, if your legs are still sore on Tuesday – you can rest another.

If you take Tuesday off as well – then run a 5 to 6 mile recovery run on Wednesday and continue with the plan on Thursday.

 

It looks like we will have some hot days in store over the next two weeks so be careful out there – hydrate well, avoid running midday, and wear light clothes, a hat and sunscreen.

 

I may have mixed up the cut-back week in my last update.

 

The training plans for this week for each target marathon are as follows:

 

Chicago Week 11 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 6 R or XT 5 Rest 10 R or XT 25
Beginner 4 6 R or XT 6 Rest 10 R or XT 26
Intermediate 4 8 R or XT 7 – 8 Rest 12 R or XT 31 – 32

 

 

NYC Week 8 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 5 R or XT 5 Rest 11 R or XT 25
Beginner 4 6 R or XT 5 Rest 12 R or XT 27
Intermediate 4 7 R or XT 6-7 Rest 14 R or XT 31 – 32

 

 

Naperville Week 7 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 5 R or XT 5 Rest 10 R or XT 24
Beginner 4 6 R or XT 5 Rest 10 R or XT 25
Intermediate 4 6-7 R or XT 6 Rest 12 R or XT 28 – 29

Recall R or XT refers to a Rest day or Cross-Train for ~30 minutes. This involves Yoga, swimming, weights, cycling stretching etc.

 

Chicago team members - after this week you are half way through your training – Time is flying by — Right?

You get to enjoy a Long Run “cut back” this week. Recharge your body and allow your muscles and bones time to mend and recover.

 

NYC team members – we will continue to slowly build your endurance level with increasing long runs over the next 3 weeks.

 

This also goes for all you Naperville team members.

 

I hope you enjoyed an easy week.

It is now time to focus on building the long run mileage.

 

Next Team Run :-) 

I had wanted to schedule a team run for this coming weekend but it turns out I have to go out of town with family. Therefore, I’d like to schedule our next team run for Saturday Aug 2 or Sunday Aug. 3rd. I’d prefer to try and run along the Chicago Lakefront but depending on your responses, we could do our run back in Glen Ellyn again. Please let me know if you can make it, your preferred day, and location.

 

Also – I am still looking into when the Naperville Marathon will be holding their Race course preview training runs so we can organize a group run along the Naperville route. I will keep you all posted.

 

Stick to your training plan – it’s ok to miss a day now and them, but, focus on getting your Long Runs in!

 

Happy Running!

Everett

 

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