Joined: 12 Feb 2007
Location: Deer Park, OH
|Posted: Wed Feb 14, 2018 12:10 am Post subject: Runs Week of Feb 17
|Congratulations to everyone on the longest run so far this season. We are now in the phase of the training schedule where we will have 2 dropdown weeks, especially as the mile repeats (for those who do them) continue to build. Most of the Jeff Galloway and special Pig 20 technical training shirts have been distributed but I will have them again this Saturday. The weather prediction for Wednesday looks rainy, but Saturday should be OK.
Here are the workouts for this week -
Wednesday, February 14th - Tempo Run
We are in the "speed building" phase for those who have a time goal. The run distance is 5 miles around the Mariemont area from our meeting location. We will divide up into groups for a tempo run (a "race rehearsal" workout), in which the first mile is a warm-up at long-run pace and run/walk ratio, the next 3 miles are at goal pace and run/walk-ratio (2 minutes/mi faster than the long-run pace), and the last mile to cool down at long slow run pace. Sometimes, we run these as a group by agreeing to a pace faster than the long-run pace on Saturday that covers the majority of people.
TIME: meet at 6:00pm
LOCATION: Starbucks in Mariemont, 6800 Wooster Pike, Cincinnati, OH 45227
Saturday, February 17th - Long Slow Run and Mile Repeats
TIME: meet at 7:45am to run at 8:00am
LOCATION: Rita and Chuck Blake's home, 8652 Manitoba Dr., Cincinnati OH 45255 (Anderson Township area)
DISTANCE: 6 miles for "to finish" marathoners/8 mile repeats for "time goal" marathoners and 4 miles for "to finish" half marathoners
Tip of the Week -
Mile and Half-Mile Repeats - the key to speed building
Over the years, we have used different ways to carry out the mile repeat workout, based on input from Jeff Galloway's Program Directors meetings. There are three you can try to do them (pace is each case is always 30 seconds FASTER than your goal pace and a 5-minute walk break after each repeat) - 1) run the mile solid with no walk breaks, 2) run .05 mi (2 loops of a track), walk 30 seconds, then finish the run, 3) practice your run-walk ratio during the interval, except run for 30 seconds rather than a minute (provides "muscle memory" that would be closer to your actual race ratios and run-walk pacing). For half-mile repeats, you will run them 20 seconds faster than your goal pace and with a 2-minute walk break in between. Because of the distance, you can just run these without a walk break during half-mile distance.
For those doing Jeff's Boston Marathon Qualifying workouts - TWO MILE REPEATS
These are the most challenging workouts and are recommended for experienced full marathoners who are shooting for 4:00 hours or under. These are run as follows -
* run the first 800 meters (2 track laps or 0.5 miles) at race pace
* increase the speed to 30-35 seconds faster than race pace for the next 1 mile (take a 15 second walk break at the 0.5 mile mark, or two laps into the four-lap run)
* run the last 800 meters (2 track laps or 0.5 miles) at race pace
* take a 6-minute run-AND-walk break between each two mile interval; getting the heart rate back down but not to its resting rate