Cassie W.
Marathon Training Weeks 3 & 4
Feb 24, 2009
I successfully completed the first two weeks of my marathon training program, so my coach gave me the next two weeks:
Week 3:
Monday: 3 miles easy
Tuesday: 5 miles 85% effort
Wednesday: 3 miles easy
Thursday: 5 miles, with 8 x 30 second pick ups 5km pace, warm up/down for 1 mile each
Friday: 2 miles easy
Saturday: rest
Sunday: 12 miles easy
Week 4: Monday: 2 miles easy
Tuesday: 4 miles at 80% effort
Wednesday: 3 miles easy
Thursday: 6 miles with 10 x 30 second pick up at 5 km pace, 1 miles warm up/down
Friday: 3 miles easy
Saturday: rest
Sunday: 5 minutes running warm up 4 x 1 mile at 8:30 pace with 3 minutes recovery jog between mile repeats and 5 minutes warm down jog
0 comments
Week 3:
Monday: 3 miles easy
Tuesday: 5 miles 85% effort
Wednesday: 3 miles easy
Thursday: 5 miles, with 8 x 30 second pick ups 5km pace, warm up/down for 1 mile each
Friday: 2 miles easy
Saturday: rest
Sunday: 12 miles easy
Week 4: Monday: 2 miles easy
Tuesday: 4 miles at 80% effort
Wednesday: 3 miles easy
Thursday: 6 miles with 10 x 30 second pick up at 5 km pace, 1 miles warm up/down
Friday: 3 miles easy
Saturday: rest
Sunday: 5 minutes running warm up 4 x 1 mile at 8:30 pace with 3 minutes recovery jog between mile repeats and 5 minutes warm down jog
Giving Back
Feb 21, 2009
This morning I embarked on the next chapter of my RNY journey, which I'm sure is going to prove even more rewarding than crossing the finish line of my first marathon. I'm the new coordinator of a couch to 15K program with our local running club. This is the same program that transformed me into a runner almost 2 years ago.
With three marathons, three half marathons and several shorter races under my belt, it's hard to believe that I've been running just under 2 years. I'm hoping that I'll be able to provide the same inspiration to these new recruits as I received that first year.
We started with 7 people this morning and I expect the group to grow to about a dozen by next week. After orienting everyone to the program, we did our warm-up, stretches and walk/run intervals for about 16 minutes. It's truly gratifying to know that I have the opportunity to share what I've learned and help others achieve their goals.
After we finished with the training program, my running partner and I hit the gym to do our own training for the Vermont City Marathon. We did a 1-hour spin class. Then it was a quick 3 mile run on the treadmill. Certainly, the next five months is going to be busy.
0 comments
With three marathons, three half marathons and several shorter races under my belt, it's hard to believe that I've been running just under 2 years. I'm hoping that I'll be able to provide the same inspiration to these new recruits as I received that first year.
We started with 7 people this morning and I expect the group to grow to about a dozen by next week. After orienting everyone to the program, we did our warm-up, stretches and walk/run intervals for about 16 minutes. It's truly gratifying to know that I have the opportunity to share what I've learned and help others achieve their goals.
After we finished with the training program, my running partner and I hit the gym to do our own training for the Vermont City Marathon. We did a 1-hour spin class. Then it was a quick 3 mile run on the treadmill. Certainly, the next five months is going to be busy.
Running into the Night
Feb 17, 2009
Tonight I joined my running club for a 6-miler under the star-lit skies. Since it was a mild 32-degrees, we had a good size group dodging traffic. We ran a nice comfortable 10:36 pace and then three of us finished up with strides to engage those fast-twitch muscles.
I'm sure anyone who saw us wondered what we were up to. . . three grown adults racing down the middle of the street at top speed. Those endorphins were flowing as we hit a pace of 3:51 to 4:32 at the peak of each stride. I so love to run!
Last week, I ran 6 days out of 7 for a total of 24.5 miles and worked in 2 spin classes. I'm excited to have clear focus in my training. Saturday I'll pass on my passion for running to new runners who will be training for a 15K in July.
0 comments
I'm sure anyone who saw us wondered what we were up to. . . three grown adults racing down the middle of the street at top speed. Those endorphins were flowing as we hit a pace of 3:51 to 4:32 at the peak of each stride. I so love to run!
Last week, I ran 6 days out of 7 for a total of 24.5 miles and worked in 2 spin classes. I'm excited to have clear focus in my training. Saturday I'll pass on my passion for running to new runners who will be training for a 15K in July.
Learning from a master
Feb 09, 2009
Saturday I met with my new running coach to outline a training plan for the Vermont City Marathon. He bases his plans on running 6 days out of 7, so I'll be building my weekly mileage up to 35-40 miles per week and incorporating more strengthening, core work and pylometrics to help improve my running efficiency and protect me from injury.
The plan features two quality runs (distance & speed intervals), plus 4 easy days. He'll be working with me to lengthen my stride, improve my speed and teach me to prevent the marathon shuffle so typical in the final miles of the race.
Converting to a 6-day running plan is going to be challenging for me from a scheduling perspective, but I have some aggressive time goals this year. By the end of the year, I'm hoping to have earned the break throughs necessary to qualify for Boston. If anyone can help me get there, I think he can. In 2006, he won his age group (50-54) at the Niagara Falls International Marathon with a time of 3:00:58.
The 6 workouts each week can be moved around to accommodate scheduling conflicts and energy levels. He does recommend the rest day before the long run.
Week 1
Monday - 2 miles
Tuesday - 3 miles
Wednesday - 3 miles
Thursday - 5 miles (sprints)
Friday - 2 miles
Saturday - rest
Sunday - 1.5 hours
Week 2
Monday - rest
Tuesday - 3 miles
Wednesday - 4 miles
Thursday - 6 miles
Friday - 2 miles
Saturday - 2 miles
Sunday - 10 min warm-up; 2(1 mile @ 8:30 with 3 min jog recovery); 10 min-warm down.
As the mileage builds, It'll be demanding, but well worth the effort.
0 comments
The plan features two quality runs (distance & speed intervals), plus 4 easy days. He'll be working with me to lengthen my stride, improve my speed and teach me to prevent the marathon shuffle so typical in the final miles of the race.
Converting to a 6-day running plan is going to be challenging for me from a scheduling perspective, but I have some aggressive time goals this year. By the end of the year, I'm hoping to have earned the break throughs necessary to qualify for Boston. If anyone can help me get there, I think he can. In 2006, he won his age group (50-54) at the Niagara Falls International Marathon with a time of 3:00:58.
The 6 workouts each week can be moved around to accommodate scheduling conflicts and energy levels. He does recommend the rest day before the long run.
Week 1
Monday - 2 miles
Tuesday - 3 miles
Wednesday - 3 miles
Thursday - 5 miles (sprints)
Friday - 2 miles
Saturday - rest
Sunday - 1.5 hours
Week 2
Monday - rest
Tuesday - 3 miles
Wednesday - 4 miles
Thursday - 6 miles
Friday - 2 miles
Saturday - 2 miles
Sunday - 10 min warm-up; 2(1 mile @ 8:30 with 3 min jog recovery); 10 min-warm down.
As the mileage builds, It'll be demanding, but well worth the effort.
Need for Speed
Feb 04, 2009
Although I prefer to run outdoors, I've come to appreciate how the treadmill can be a valuable tool in improving my pace. I've started incorporating regular speed work into my workouts to get used to running faster for a longer period of time.
Today was a 5-miler on the treadmill, including increasing ladder intervals and 400m repeats. Here's what the workout looked like:
2 miles – 5.9 mph warm-up
4(400m) ladder at 6.2, 6.4, 6.6, 6.8 mph no rest intervals
4(400m) at 8 mph with 200 m RI.
