We run early. This blog is dedicated to the when and where.
Saturday, November 3, 2007
Ms Mileage's Weekly Plan
I believe there was a discussion (or three) about Ms Mileage and her motivating plan for the week. Here's a spot for you to share it!
3 comments:
Anonymous
said...
This is a lot of pressure people! What do you want from me??! You are all much more exerienced runners than I am. I just like to plan ahead and I have a slight addiction problem to running and exercising! I would like to have some kind of plan set up as to what we will be doing on Mondays and Wednesdays as far as hill repeats and speed work. I keep reading things about maintaining a semi-tough schedule during the off-season. And for most of us, we will be training for a spring marathon (FYI, the Salt Lake City marathon is the Saturday before Boston. So those of you who are interested and will not be running Boston, we will all be on the same training schedule which will be nice)so we will need to set up a program to begin in the middle of December or beginning of January. Anyways, that's all the imput I have! The calendar I was talking about today was one I ordered from Runners World. It is a normal 12-month wall calendar with great pictures and motivational comments, nutritional helps, and training tips. Nothing fancy, but I thought it was cool! Thanks for a great run today. I get so much joy out of running with all of you. It's my drug of choice!
Agree. Agree. Agree. So... I'm very interested in your four week hill plan. I also think we should start a good speedish type workout on Wednesdays. I just read that Ed Eyestone article you've been babbling on and on about and I must say, it's one of his better articles.
Here are the three speed workouts he suggests:
TEMPO Run 20 to 30 minutes at a comfortably hard pace; or break up the workout into two 15-minute segments with five to 10 minutes of easy running in between tempo segments.
FARTLEK A 10-5-3-2-1 breakdown. Start with 10 minutes at 1/2 marathon pace and increase your speed with each stepdown in duration (the final should be close to all-out). Use a one-to-one recovery jog between each hard effort (10 hard, 10 easy; five hard, five easy, etc).
STRIDES Do eight to 10 20- to 25-second pickups (or the time equivilent of 100 meters) at the end of an easy run once or twice a week. Accelerate to a speed similar to your kick at the end of a 5-k.
Okay. There's your Runner's World snipet of the week.
In other news... did you hear about the Men's Olympic Trial Marathon? Evidently Ryan Shay died 5 1/2 miles into it. The press release says he has an enlarged heart but doctors had cleared him. He ran cross country at Notre Dame and was 28. His wife, Alicia Craig, has qualified for the women's Olympic trial marathon.
Here's the team results 1- Ryan Hall (2:09:02) 2- Dathan Ritzenheim (2:11:07) 3- Brian Sell (2:11:40) 4- Khalid Khannouchi (2:12:34)
3 comments:
This is a lot of pressure people! What do you want from me??! You are all much more exerienced runners than I am. I just like to plan ahead and I have a slight addiction problem to running and exercising! I would like to have some kind of plan set up as to what we will be doing on Mondays and Wednesdays as far as hill repeats and speed work. I keep reading things about maintaining a semi-tough schedule during the off-season. And for most of us, we will be training for a spring marathon (FYI, the Salt Lake City marathon is the Saturday before Boston. So those of you who are interested and will not be running Boston, we will all be on the same training schedule which will be nice)so we will need to set up a program to begin in the middle of December or beginning of January. Anyways, that's all the imput I have! The calendar I was talking about today was one I ordered from Runners World. It is a normal 12-month wall calendar with great pictures and motivational comments, nutritional helps, and training tips. Nothing fancy, but I thought it was cool!
Thanks for a great run today. I get so much joy out of running with all of you. It's my drug of choice!
Agree. Agree. Agree. So... I'm very interested in your four week hill plan. I also think we should start a good speedish type workout on Wednesdays. I just read that Ed Eyestone article you've been babbling on and on about and I must say, it's one of his better articles.
Here are the three speed workouts he suggests:
TEMPO
Run 20 to 30 minutes at a comfortably hard pace; or break up the workout into two 15-minute segments with five to 10 minutes of easy running in between tempo segments.
FARTLEK
A 10-5-3-2-1 breakdown. Start with 10 minutes at 1/2 marathon pace and increase your speed with each stepdown in duration (the final should be close to all-out). Use a one-to-one recovery jog between each hard effort (10 hard, 10 easy; five hard, five easy, etc).
STRIDES
Do eight to 10 20- to 25-second pickups (or the time equivilent of 100 meters) at the end of an easy run once or twice a week. Accelerate to a speed similar to your kick at the end of a 5-k.
Okay. There's your Runner's World snipet of the week.
In other news... did you hear about the Men's Olympic Trial Marathon? Evidently Ryan Shay died 5 1/2 miles into it. The press release says he has an enlarged heart but doctors had cleared him. He ran cross country at Notre Dame and was 28. His wife, Alicia Craig, has qualified for the women's Olympic trial marathon.
Here's the team results
1- Ryan Hall (2:09:02)
2- Dathan Ritzenheim (2:11:07)
3- Brian Sell (2:11:40)
4- Khalid Khannouchi (2:12:34)
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