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May 14 Its a new training season Aaaah- a new marathon training season started Saturday. Thursday night's workout will be a simple 4 mile run. We'll meet at 7:00pm, do a little review of training philosophy behind hill and speed workouts, stretch and then run along the Capital Crescent Trail. Look below for the link to a map...we meet at the Starbucks parking lot on Connecticut Avenue & Jones Bridge Rd. See you then. Ram June 01 May 31st workout HUGE OOPSIEFirst, 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 May 31 Hill Workouts cont.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 May 24 May 24 - Hill workouts Resume!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 December 27 12/27 & 12/30 workoutsI will not be able to run tonight, although I can meet you at 7pm. If you are/were planning to come, please reply so others may know who to expect.
Tonight's workout: 5 miles. The first mile and last mile at your Long Slow Distance pace while the middle "tempo" miles are the percieved effort level or the actual pace of a 10K race. For instance, me LSD pace is 9:15 - 9:30 while the tempo pace is 8:00.
Sat we are getting together at 8:30am. There seems to have been some confusion on meeting point. At 8:30 be in the parking lot we leave from the trail mile marker at 8:40. I've been there every week although late the past two weeks (I am Indian after all) but I think I"ve missed a couple of people. Seven miles at LSD. December 16 Calculating PacePace 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. December 14 Long Slow Distance (LSD)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 December 08 Team Macaca!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 November 22 training for speed - lay down the foundationLet 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? November 17 Nov 18 training run CB10Saturday 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
October 10 October 12, Final Run & DinnerFinal Training Run together.
Your training is over. Now you should be dialing down the mileage and intensity in preparation for the Marathon in 2 1/2 weeks. In that light, we are going to do a light 5 mile run with 3 miles at your marathon pace.
Following the run, how about dinner at the Italian place next door?\
Ram October 04 October 5 medium/long runUnder a month to go! less than 2 weeks for the Baltimore folks!
We will continue the medium/long tune-up runs this week. Meet at 6:15 for 1-2 miles if you can and then reconvene at 6:35 for 4-6 miles. I would like everyone to do this run at a 10mile race pace with a series of :30 striders every mile at your marathon pace.
Following the run, I'll go through programming your sports watch and continue our conversations about race preparation and strategy.
Happy Running September 21 Sept 21 Medium/Long RunI know many of you want to get in an eight mile run today and will be starting at 6pm. Please remember however, that you have a 20 miler this weekend. If you are running eight, run VERY easy on Saturday morning and just enough to keep loose for Sunday.
Having said that...the group starts running today at 6:40 and will run about 45 minutes or as long as light permits. STAY TOGETHER as its getting darker.
I'll look for a new location for next week that gives us light options: probably the Silver Spring International Middle School track on Sligo Avenue.
Happy Running September 14 Sept 13 Workout medium long runEasy enough, we're going to start lengthening these workouts. I know a few of you are meeting at 6PM and joining the rest at 6:30. For the majority, we are meeting at 6:30 and will start running at 6:40. I'll bring a route that will allow us to run upto 7/7:30pm so we don't get caught in the dark.
Happy Running,
Ram September 06 Sept 6 Hill workoutCongratulations to all who completed Virginia Beach's Rock n Roll Half Marathon. I am looking forward to hear the stories from you, but from what I've read so far, you should all be proud.
At the very least, I heard that you learned the most important lesson of all - have fun! Ok, so most runners don't go parasailing after a race, but who's to say they shouldn't.
For this week's workout...we haven't been on the hills for a while and its time to get back. Quite simple: Two mile warmup, hill repeats and two mile return. We've been doing about a six mile workout each week, so try for six repeats: we haven't done hills in some time so be conservative this week.
Time: 6:30
Location: Starbucks parking lot: Connecticut Ave @ Jones Bridge.
Happy Running
August 31 August 31 workoutFirst - I'm sure we've all had a hectic end of summer month; it just feels like we're out of sync on these workouts. We're meeting at the regular place tonight at the regular time: Starbucks parking lot Connecticut Ave@ Cap Crescent Trail.
There are two options for this workout depending on whether you are running in the Virginia Beach Rock n Roll Half Marathon.
If you are running the Half Marathon - this will be a light 4-5 mile run. Throw in a few 30 second striders to get the race pace feel, but don't push beyond that.
If you are not running the Half Marathon - we're doing a repeat of last week. 1 mile at Long Slow Distance, 1 mile at 10 mile race pace and 4-6 half miles at 5k race pace. The warm down will be 1 mile at LSD pace.
see everyone tonight,
Ram August 01 August 3rd Silver Sprungreminder: we are meeting in downtown Silver Spring this Thursday at 6:30pm. Its just a 4 mile fun run followed by smoothies (anyone up for dinner?) The location is the turf field on the corner of Ellsworth and Fenton (www.silversprung.com) We'll review time trial performances and discuss adaptations you feel you need in your training. Happy Running 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 |
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