Race to Bayshore: Week 10
Mon, 08 Apr 2013 18:25:57 GMT —
Courage of the Beginner
This week we start off with 10K Annie, who deserves top billing by virtue of being our beginner.
Itâ??s true, those of us who have been running for a long time know that starting off as a runner is a true test of will, especially when we start running in our adult years.
As a 38 year veteran of running with nearly 40,000 miles on my running body, and as a coach, having â??taughtâ?? over 600 runners in my 26 years of coaching, I know it IS overwhelming to begin the quest of being a runner. So, I am especially proud of Annie, who, as the internet managing editor of TV 7&4, has taken on a huge challenge to have her first running event be a very public experience. So letâ??s give her a big shout out!
Anne 10K, 4/8-4/13:
Monday: walk or XT, Prehab, hip strength
Tuesday: run 30-35 min
Wednesday: Prehab, hip strength
Thursday: run 30-35 min
Friday: walk or XT, Prehab, hip strength
Saturday: 4.0 miles, non-stop
Sunday: alternative exercise
Head and Chest Cold for Marc
Marc brought back from his vacation an unpleasant souvenirâ?¦ the â??crudâ??! Both head and chest congestion really wiped Marc out, and we talked a few times about not overdoing it. Remember from Lauren earlier on that when you are sick, your spare energy needs to go toward getting well. We talked about the importance of cutting back when extreme fatigue was the first thought on any run.
With some extra diligence, a doctor visit, and some antibiotics, Marc was able to still get in his scheduled long run, which is pretty important at this point.
Marathons are not just a long run. They are actually an adventure in managing energy. When I ran my first marathon in 1991, the only quick energy on course was Gatorade. All the goos, gels, bloks, fizz, and myriad of electrolyte drinks had not come on to the scene, and I have vivid memories of fighting through the last 5 miles with no fuel. Since these new products have arrived, the world of marathoning has changed for forever. Before the energy products, only the fittest and most trained of runners could get through the 3 plus hour endurance events without challenge. Now, you can literally feed your way through the event, and even the elites do the same with their special fuel placed strategically along the course.
So, starting this week, Marc needs to experiment with which products he likes the best, and there are many to try. A visit to the local specialty bike or running store will be the first step, where Marc should purchase several kinds and plan to use these according to the package instructions on some of his upcoming runs of 45 or minutes duration.
Energy products, if used properly, seem almost magical. In a marathon, you literally can feel the energy reaching your system within 3-5 minutes of taking it.
Marcâ??s Marathon Training 4/8 - 4/13:
Due to Marcâ??s illness, weâ??re following the same schedule as planned for last week
Tuesday: 5 m run at relaxed pace, confirm recovery from long run
Wednesday: 10 mile run, at about 8:15-8:30/mile
Thursday: 7 mile at goal pace â?? NOT faster than 7:26 per mile
Saturday: 9 mile mile run at 8:15/mile
Sunday: 17 mile at comfortable pace @8:30/mile, consciously keep it at this pace
Patience is a Virtue
Still playing it safe, and at the advise of Dena and Steph, Iâ??m asking Lauren to be patient and am limiting her to 3 miles per run as longs as she is pain free. She can add to her run time with the alternative modes she has learned to love these last two weeks!
We will also focus on not pushing the pace, inasmuch as the faster you go, the more the stress on the musculoskeletal system. Laurenâ??s cardio system is rearing to go, but we have to be cautious with the muscles, tendons, and ligaments and make sure her injury continues to heal.
Laurenâ??s Match the Run Duration 4/8 â?? 4/13:
Note: alt means match the duration of a run of this length
Tuesday: 3 miles running plus add on for equal to 6 miles total
Wednesday: Alternative to equal 5 miles at pace(9:09)
Thursday: 3 miles running plus add on for equal to 6 miles total