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July 25 July 27 Time TrialLast week's workout was a speedworkout known as "fartlek" or speed play. I that you gained phsyically from the :30sec speed bursts every 1/4 or 1/2 mile. I also believe that each of you are learning about pacing yourselves; both to conserve energy through a workout while also learning the difference between slow and easy, comfortably hard and hard paces.
This Thursday we'll be doing a 5 mile time trial. The start point will be on the Capital Crescent just across Connecticut Avenue from our usual starting point. The course will go east along the Cap Crescent, join Rock Creek Parkway, heading north. Its a simple out and back along our usual route towards the Temple hill.
The purpose is to give you experience, obtain performance at a distance from which we can determine other paces (including long run) and of course have some fun.
The following week's workout will be a cutback workout from the intense 3 past workouts. Silver Spring with smoothies?
Happy Running
July 20 July 20 workout/ BonkingYes we are on today. My apologies; I had written an entry earlier that apparently didn't make it out. Anyhoo, we're doing a relatively easy 5-6 mile workout to get through this week's heat wave. Most of the run will be conducted slightly faster than the Saturday long run pace, with 30 second speed bursts built in. As we discussed last week, we're having our own 5 mile time trial next Thursday. We'll discuss race preparation, including nutrition, tapering and strategy as a prelude to the time trial. Finally - BONKING. Bonking refers to the mid-run crash suffered by the underfueled endurance. Please review the article I sent out about the Science of Bonking. Also, review the nutritional guidelines given us by Jane Jacubscak to ensure that you have enough fuel in the tank to get through a workout. Happy Running July 12 July 13 workoutWell, I just had a hill workout last night with my other training group (it sounds like I'm cheating on you doesn't it?. I promise it didn't mean anything) so personally I'm not up for one on Thursday. So - you guys choose. The options are to do 4x1mile repeats with one mile warmup and cool down, or we do a 6 mile time trial.
If we don't do a time trial, we need to guide you to a race or time trial. The pace groups are currently self-reported but I'm not sure everybody has a true sense of their pace yet. The best measure of pace is to get a race-type result and apply it to each workot type. Once we do that though, - I need you guys to get better about sticking to your pace groups. We'll talk more about it after Thursday's workout.
Happy Running July 06 Workout 8 and Week 9my apologies for missing a few entries:
I will be adding a few pictures from the Speed workoutout at the Capital Crescent and from the Week 9 Saturday long run.
Also, please review the information provided by Jane Jacubzak on nutrition for the endurance athlete. This information is posted on the MCP website.
Happy Running
Ram |
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