Be Proud of Every Step

JACK’S MARATHON TEAM: Coach’s Blog

Chi26.2 Week 13 / NYC26.2 Week 10 / Nap26.2 Week 9 (Aug 5th, 2014)

 

be-proud-of-every-step

 

 

Hi Team –

 

Sorry I am late posting the training plans again this week – I have a lot going on juggling work, training and family. Recall, you can always refer back to the training spreadsheet issued to you at the beginning of the training program. If you do not have this file or misplaced it – please email me and I will send you a new file with your complete weekly marathon training plan.

 

If you recall in my last post I spoke of bonking badly on a Long Run.

I took three full days to allow my body to Recover and I felt truly re-energized.

I worked in some days where I both ran and rode my bike late in the week and it worked – Saturday I completed a 20 mile Long Run in preparation for the Fox Valley Marathon on Sept 21 in St. Charles, IL.    I felt I could have run longer!

The point of my story is that sometimes we need to listen to our bodies and take a break now and then and most importantly not get caught up in the plan.

There will be weeks when it’s fine if we hit 95% of the plan and likely weeks when you achieve 110% of plan.

 

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

 

Chicago Week 13 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 5 R or XT 6 Rest 16 R or XT 31
Beginner 4 6 ^ R or XT 6 Rest 16-17 R or XT 32 – 33
Intermediate 4 8^^ R or XT 7 – 8 Rest 18 REST 37 – 38

 

NYC Week 10 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 6 R or XT 5 Rest 13 R or XT 28
Beginner 4 6 R or XT 6 Rest 14-15 R or XT 30-31
Intermediate 4 8 R or XT 7 Rest 16 R or XT 35

 

Naperville Week 9 Training Plan.

Plan Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Novice 4 6 R or XT 5 Rest 12 R or XT 27
Beginner 4 6 R or XT 5 Rest 13 R or XT 28
Intermediate 4 8 R or XT 6-7 Rest 15 R or XT 33 – 34

 

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

 

I know there are a number of people who question the idea of running slow to get stronger.

I have touched on this a number of times in the past. Today I came across an article from one of my favorite online sites www.active.com – that speaks to why we run the majority if not all our miles at conversational pace (especially Newbie/Novice Marathoners).

Don’t get caught up in the title – read the content:

 

Cut Out the Junk Miles to Get Faster and Stronger

 

Chicago team members – we are one week from entering into the Sharpening Phase of Marathon Training – this is where we Sharpen your Body for the Long Run Endurance and runners that have completed a marathon before (Beginners or Intermediate and Advanced Marathoners) we introduce pace and hill workouts to improve leg speed. Long Runs will increase progressively from 16 to 18 and 20 miles. These may become distance records each week so take a full Rest day afterwards to recover.

 

To get some experience and confidence in running some miles at a slightly faster pace, like last week – you have the option to increase running speed on one of your weekly runs.  As I covered last week – break your run of 6 miles (Beginner) or 8 miles (Intermediate) into three segments: 2 mile warm-up at your very easy conversational pace, then run 2 or 4 miles at your marathon goal pace (MGP), followed by a 2 mile cool down at your easy pace. Recall your MPG is a pace is ~30-45 seconds (possibly 1 min) faster than your easy Long Run pace.

 

For example, if you typically run your long runs at an 11 min/mile pace then you might try running at a MPG of 10:15 to 10:30 min/mile.

If you need help with this please send me an email.

 

Next week as you enter the “Sharpening” phase I will introduce into the plan speed work in the form of a Tempo Run and/or Hill workout.   This workout will progressively get harder over the next six weeks.   It is advised to considering these workouts on a Tuesday or Wednesday so your body has a chance to fully recover before the Saturday Long Run. A Thursday workout is an option for those of you who run your long runs on Sunday. The key is to spread the hard works over the week so you recover well and avoid injury from over use.

 

NYC and Naperville team members – you are now approaching the ½ marathon barrier – where you long run is essentially a ½ marathon or more each week.   As mentioned before practice your pre-run routine and begin trialing some form of fuel (once) about 5 or 6 miles into your Long Run to see what you like and what works best for you. Remember to hydrate well. Foam roll and apply ice if needed to work out muscle stiffness.

 

Here is a link to another article that you may find interesting

 

10 Newbie Runner Questions Answered

 

 

***  Next Team Run ***

 

I am still soliciting interest to have a group run this Sunday Aug. 10th beginning at 8:00 am.

A number of people have responded that they will be out of town – currently Carla and I are interested. Meeting location will be the parking lot at either 31st Street Beach or 39th/Oakwood Beach. Please let me know if you can make it.   I will finalize meeting plan via individual email.

 

 

Happy Running!

Everett

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