Let me first address a question I was asked last week: How do you train for speed?

 

It seems obvious right, just run faster?  Well its actually a bit more involved than that. You can't really run fast for long until you build your base mileage.  Since you're all coming off a marathon performance, a three day, 15-20 mile week should be easy.  Hal Higdon, in his book "Run Fast" tells the story of how Peter Snell trained for world record performances in the mile and 800meters with runs of upto 22miles.  The Long Slow Distance runs allowed Snell to train the fast twitch muscles that he eventually used in races.  We also can't get into serious speed training until you have the endurance to get through the workouts.

 

These few weeks are designed to be easy; primarily I want you to get out 3 times a week.  Even if you get out for a two mile or three mile run, at least you're getting out.  You should always bank on this - the better your base, the stronger the race.

 

We'll pick this up Saturday in Chevy Chase.  8 miles, LSD pace.

 

First reminder: register for the Acumen Solutions Jingle 10K on 12/10.  http://www.active.com/event_detail.cfm?event_id=1332422.  Team name anyone?

Saturday November 10 - 8:30am

Training run of 6 miles.  Easy pace and flat. 

Following the run, we'll spend a little time going over training paces and review the winter program for those who didn't make it last Sat.

 

As a bonus - Saturday is a buddy day at my kickboxing studio.  Its a fantastic workout - I feel a LOT stronger and more toned this year, Jaya says she's lost 5 lbs so far.  The studio is 10 minutes away from the run if you want to join me afterwards.  www.bbmac.com

 

Happy running