Ramesh.RamRunner

First, my sincerest apologies for a tough workout on Thursday.  We went a bit further and faster than I had planned, even with all the stops to keep the group together.  We did 6.2 miles, more if you went up the final hill at the DC line.

Second, if you made the workout and, made it through, I hope you enjoyed it.  Instead of just running to and up the Temple hill, we had a jaunt to Rock Creek Park with a loop through the woods and a final sprint uphill on a hiking trail.

Finally - I hope I haven't scared anyone off yet.  The first few workouts are like a baptism by fire, and then it gets fun.  Seriously - talk to my folks on Saturdays and they'll tell you how much they improve each week.

 

Happy Running,

 

Ram

It got hot fast, didn't it?  First, please make sure that you stay hydrated throughout the day. Second, you can and should get it about 100 calories of carbs as a light snack an hour before a workout.

 

Today's workout is simple. Two mile warmup with half mile of Indian file with 2-3 repeats of the Mormon Temple hill.  Turn around.

 

I need a model for the stretches and exercises; in the meantime I'll list the areas to stretch and provide a link

1) calf stretch

2) hamsting:

3) Hip flexors

4) Quadriceps

 

Here's how to perform a stretch. Get into the proper position and hold it for 15 to 30 seconds. Don't bounce or force the motion. Go as far as you can, without feeling pain. If you feel some mild tension, that's okay, but you should not be in pain. Pre-workout....very very light. Post workout, a little deeper stretch.

 

See you tonight.

 

Happy Running

It feels like forever, but we're back to a regular schedule!  Last week was supposed to be a teaser run - to the Temple Hill - but everyone wanted to do at least one repeat anyway.

This week, we're meeting at the Chevy Chase location, stretching and warming up for a few minutes and start the 2 mile jog to the Temple by 6:45.  The twist from last week is to add Indian file runs (no pun intended) to introduce a pace variation.  One or two repeats and turn around.

 

To reiterate - stopwatch (not a cell phone), water bottle carrier with a fluid replenishment.  Ideally, hydrate during the day and get a carb based snack 1 hr before the workout.

 

Happy Running

Pace calculations should be done using an existing and recent race performance: Since most of us have just done Marine Corps, that would be your basis point.  If you've done another race, then use that.

 

For instance: Vaithee asked about using MCM or a target marathon time.
Using a 6:02 finish time at MCM yields a LSD pace of 14:30, which can drop to 14:00 by March with speed training.  Vaithee could also use a recent 5K time of :30 to calculate LSD pace.  This new performance suggests an LSD pace of 11:47. This is a more accurate performance because it is more recent and because the 5K is a closer parallel to a Ten Miler.

 

In anther example: David Alladin also ran a 6:02 MCM, but just ran a 52:25 10K. The newer race suggests an LSD pace of 10:45 and a marathon performance of 4:05.

 

In a third example, I have a marathon PR of 3:15, suggesting an LSD pace of 8:18. That performance however, is 3 years old and is therefore an invalid predictor.  My recent 10K of 48:37 suggests an LSD of 9:31 and a marathon performance of 3:40.  Speedwork can help bring that LSD pace down to 9:00 by the Spring for the Cherry Blossom in April. The more mileage, and more speedwork, the better the chance that I'll hit my goal of <1:15.  The 1:15 Ten Miler predicts a 3:28 marathon in the fall, but also means I recalculate my training paces.

 

And yes - the majority of your work is at LSD. That discussion follows. 

First - I will send a sep email but I would like to change our workouts to 8:00am, preferably on Sundays.

 

The weekend runs have a different flavor from the marathon preparation workouts.  It should be obvious first that the runs are shorter since the target race is much almost a third of the marathon.  Since most of you have already done a marathon, we're no longer concerned with getting the distance in, the focus will be on maintaining a consistent pace.  I also want to take more time on stretching to help with running form and with recovery.

 

We'll discuss individual paces on Saturday, Dec 16.  For now, the run is still at 8:30am.

 

Happy Running

I hope we have a few folks out this Sunday for the Acumen Jingle Jog 10k in DC.  It will be a good chance to establish your pace for our shorter runs.  In any case, we're still meeting as a group on Saturday, 12/9.  Plan on a seven mile run at an easy pace.

If you don't make the 10k, I'll put together a 5k time trial in December.

Happy Running