I wanted to first thank those of you who called me over the weekend to
report results from your races...good or bad...it means a lot to me! I have
news to report from NY, the Dinosaur Dash, and the OC 1/2 marathon.
Overall, I thought we had a great weekend of racing. The reports were of
fast times, prs, and courageous efforts. I will first start with the NY
marathon, Sue and Rick. I received the call on Sun. afternoon from two
disappointed runners. Sue calls and begins that things did not go well.
The weather was a high of 40 degrees. Rick and her did everything they
could to hold 7:15 pace and at about 17 miles neither of them could feel
their hands, much less, their legs. However, they both fought through it
and finished the race in about 3:19 and some change. Personally, I am not
disappointed. Certainly, I feel both Sue and Rick were in the best shapes
of their lives and ready to run much faster times. There are a lot of
things you can control and a lot you can prepare for. However, in S. Cal.
there is no way you can train to prepare for 40 degree weather when you
train in 70 degree weather everyday. In the elite athlete world, these
athletes look for conditions that make for pr's and world records. However,
for big races like the Olympics, World Championships, etc. they look to do
the best they can against their competition and the conditions they are up
against. My thoughts are that Rick and Sue did do the best they could
against their competition and the conditions they were dealt. As a group, I
think we would all agree that we are proud that you did not give up and you
finished the race. Next, marathon we will look for one where the conditions
give way to prs/ and fast times!
As for the other results, Henrick reported a 4 min. pr in the 1/2 marathon
with a time of 1:27. He said he felt fast throughout the whole race,
however, against my advice he did not get in as many long runs as he should
have and felt the effect in the last 2-3 miles. Regardless, a 4 min. pr is
Fred Cowles called and reported a 15:51 5K finish in the Dino-Dash race. He
said it was an amazing race start to finish. This is a certified course and
Fred's first time breaking 16 in several years on a certified 5K course. He
is very excited!
I believe this wraps up the season and the results. As mentioned, in
previous emails. I suggest all of you planning on running with us through
our base training phase and next season make sure you are well rested,
injury free, and ready to commit yourself to a tough schedule. This does
not mean to take a month off of no running and expect to jump into high
mileage and workouts. Please be smart, build-up accordingly, tend to your
body and staying healthy. With that said, here is the description and plan
for Nov., Dec., and Jan...
Over the last few months, I have been doing quite a bit of reading and
discussing on different training philosophies and plans from top high school
coaches, college coaches, elite runners, master runners, and the every day
runner. With each of these people, I always try to keep an open mind and
believe that any training program is better then not having a plan at all.
However, with each one there are always things I would change or do
different! Of every thing I have seen, I have to say I have found one
person/philosophy that I agree with almost everything he says. This person
is the famous and renowned coach, Arthur Lydiard! He has coached multiple
gold medalist in Peter Snell, Lasse Viren, etc. and has coached individuals
at all levels where the only goal in mind is improving and reaching personal
goals. Here again ego driven or not, I do disagree with some things, but
his thoughts on base training and the program he recommends I am 100% on
board with. He says there is never too much time to run mileage and build a
base. He related this fact to the Kenyans and their backgrounds of running
just mileage back and forth from school everyday and not doing any workouts
until their years of "base" training has already been put in. They are
strong, developed, and injury free...this allows them to adapt to workouts,
recover and improve! He also hits on my point that an athlete must always
listen to their body and run as they feel...setup a schedule that allows you
to have recovery, yet continue to slowly build miles, recover at longer
daily runs and use pace to control recovery!
Therefore, this training season is going to come from the pages out of Mr..
Lydiard's book. We are going to focus the whole winter season on hitting
lengths of time goals for our daily runs. I am going to send out a schedule
each week of time goals for your runs each day and places our group will be
meeting to do these runs. You will run the runs as you feel. If you feel
good and want to run faster or throw in a fartlek then do so. If you are
tired or don't feel like running fast then run as slow as you would like
just make sure you meet the suggested length of time of the run that day.
After talking with each of the people that ran last season or are interested
in this season...most of the focus races are in March-June. Therefore, this
is the perfect time to have a season focused on nothing but getting
stronger. I would like to suggest that everyone focus on this schedule. No
tampering for races in nov., Dec. or Jan. If you want to race add them into
the plan, do them, but continue to train through them. No tampering or
backing off. Here again, the focus is to train to run fast for our focus
races in March to June. I would like to suggest that any days off are done
on the lower mileage days. Like me, I know our schedules with work are
tough and running everyday might not be possible. However, the down days
really are not that hard to get in 30-45 mins. for the first few weeks in
the morning, at lunch, or right as you get off work. This will not work if
you try to make up for missed days on the weeks or run doubles to account
for missed days. I too am going to do my best to try to get runs in every
day. If we follow this schedule I am sure we can better avoid injury,
prepare ourselves to handle the workouts when we get there, and move our
weekly mileage slowly and safely from 30-50 miles per week to 60-70. If you
are a tri-athlete. I would suggest you mix in your other training to this
schedule! We can discuss more about this on a individual level if you would
like. The key is to have lower mileage days in between longer days to
account for recovery and then move all of it up each week. Suggestions and
new ideas for 6pm weekday runs and weekend long runs are always welcome and
requested. The program basically looks like this...
M-30 minutes at SCRR
T-60 minutes at BackBay
W-30 minutes at SnailsPace
T-60 minutes at SCRR
F-30 minutes on your own
S-90 minutes longrun (suggestions)
S-30 minutes on your own
Each week you will increase each of your daily runs by 5 minutes. We will
do this for 7 weeks. From weeks 7-9 we will hold the daily run suggestions
from week 7. Therefore, next week will look like this...
After 7 weeks your schedule will look like this...
Once we get through 9 weeks, which is the 1st week of Jan. We will begin
looking at starting up structured workouts. This is when we will break into
the two different groups 5K/10K and marathon/1/2 marathon. The 5K/10K group
will start doing more speed based workouts and marathoners will do a hill
program. Likewise, the 5K/10K group will hold longruns steady around 120
minutes and the marathon group will continue to increase to a consistant
18-23 miles. This is a lot of information. As always, I would like to
understand each of your goals, focus races, backgrounds, past weekly mileage
aves., etc. so we can adapt this program best to fit each of us
individually. I look forward to questions, concerns, feedback, complaints,
and all the rest!
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