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<< Napa Valley Marathon Runworks 5 Mile Virtual Race Official Re... >>
 Weeklies, 12/27 - 1/2
OldManRunner
Runworks 2005 5M Racer
Rochester, NY
Joined: 28 Nov 2004
Posts: 262
Weeklies, 12/27 - 1/2 Posted: Sun Jan 02, 2005 1:05 pm 
Is it ok to start this yet, or do we have to wait until Monday? I'm finished with my training week now that today's workout is done, so I'm going for it!

M
T 5 (virtual 5 mile race attempt 1, DNF!)
W 6
T 10
F 5
S 14
S 5 (virtual 5 mile race attempt 2)

45 for the week, and all in all it went really well. More speed work than I really wanted, but it's good for me. (I've been getting kind of freaked out by this book I've been reading that harps on how quickly your fast twitch muscle fibers get de-conditioned if you don't through in some form of speed work on a regular basis) My longest run in a couple of months as well. The weather's supposed to continue unseasonably warm here for at least a few more days, but rain. We'll see how much outdoor running I get in.
Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157
Re: Weeklies, 12/27 - 1/2 Posted: Sun Jan 02, 2005 1:25 pm 
M
T 8 (including 5 mile Runworks race)
W 6.2 (trail run)
T
F 6.2 (trail run)
S (skipped a planned run due to New Year's conflicts)
S 20

So that's about 40 for the week. I think the hilly trail running is really helping me with my strength and endurance.

Today's 20 miler was crazy. It was my first 20 mile training run since September, and the weather was terrible. It was absolutely pouring, hard driving cold rain. Only the hardest of the hardcore people were out on the running trail. I barely managed to avoid drowning, and I was soaked like a wet rat. But on the positive side, the run actually went pretty well, and I finished in 2:42 feeling pretty tired but like I could have done at least a couple more miles.

For the next 6 weeks I hope to increase my mileage by about 4-5 miles every week, peaking in the 60's by mid-February.
psulli
Runworks 2005 5M Racer
Vancouver, BC
Joined: 21 Dec 2004
Posts: 21
Re: Weeklies, 12/27 - 1/2 Posted: Mon Jan 03, 2005 1:50 pm 
Let's see:

M 6
T
W Runworks Virtual 5 mile race on treadmill
T 10 with a steady, five-mile hill! (had to stop and walk near the end -- tight upper right hamstring)
F 10 (No apparent damage from Thursday--I wouldn't normally do back-to-back 10s, but ran with a couple of old friends and we just kept on going and yakking)
Sa
Su 6.5

37.5 total. This coming week begins an 18 week program for the Van. Int. Marathon. Want to take it up to 60 mpw by April, which means long runs on Sunday--starting this week--13 to 15. Weather is sunny and frosty for Vancouver--around 33-35 degrees F. No wind. Hope it lasts a while.
OldManRunner
Runworks 2005 5M Racer
Rochester, NY
Joined: 28 Nov 2004
Posts: 262
Re: Weeklies, 12/27 - 1/2 Posted: Mon Jan 03, 2005 5:02 pm 
A five mile hill! Yikes, I don't envy you that one!
Rickshaw
Runworks 2005 5M Racer
San Francisco, CA
Joined: 26 Nov 2004
Posts: 1157
Re: Weeklies, 12/27 - 1/2 Posted: Mon Jan 03, 2005 6:55 pm 
Good luck at VIM. Are you following somebody's published training plan, or a schdule of your own creation?
psulli
Runworks 2005 5M Racer
Vancouver, BC
Joined: 21 Dec 2004
Posts: 21
Re: Weeklies, 12/27 - 1/2 Posted: Tue Jan 04, 2005 4:49 pm 
It's my own program, but it borrow heavily from Marathon Training and The Boston Qualifier in Peak Running Performance, published by Road Runners Sports. I have to run 3:45 to qualify. I finished Sacramento in 4 flat.

Starting at about 30 mpw, I'll work up to 65 mpw after adding 10 per cent per week--aerobic training at 60-76 per cent max. heart rate, about 9:30 min/mi for me.

Long runs are on a 2w cycle, e.g. 15/16/, 15/17, 15/18, 15/19, etc, up to 22 with 3w to go before the race. After a few weeks, I'll start adding tempo runs in the middle, starting with 4 miles @ 8:00 min/mi.

After about 6 weeks, I'll add hills 1Xw, starting at about 5-7 miles with long slow hills, ending up at w15 at about 10.

After 8 weeks, I'll add tempo 1Xw, starting at 10-10-10 hard/easy/hard and working my way up to 10 m. hard at week 15.

The authors of Marathon Training and the Boston Qualifier want to see a 10-half-marathon race in the 8 weeks before the marathon (delete hill or tempo workout that week). I did that in prep. for Sacramento and thought it worked. I didn't reach my goal, but I think it was a combination of weight (I could lose five pounds) and not enough quality miles.

After 8 weeks, I'll start to add intensity 1xw--the Boston Qualifier guys have something they call The Broken 10 Miler--3m @ just faster than marathon pace, about 8:30 for me, the 8x800 with 1 minute rest in between, at 10 k pace, then three miles faster than the first three miles. Whew!

Then you taper the last three weeks.

A long answer to a short question!
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