Race to Bayshore: Week 13

Coach Lisa gives the Race to Bayshore crew their Week 13 assignments.


We will be hitting it hard this week with a run where Marc goes faster than goal marathon pace. Itâ??s important he gets this harder run in, to get his head and body working together at a slightly faster pace. This is more of what the last 6 miles of the marathon will feel like.

I would also like to see Marc start to study more about the mind-game of the marathon, which is all about staying positive, no matter the weather, how he feels, the days leading up to his race, etc. He will need to be able to get himself into a positive mind-set no matter what!

Marcâ??s Marathon Training 4/29 - 5/5:



Tuesday: 5 m run at relaxed pace, confirm recovery from long run

Wednesday: 10 mile at sub-goal pace â?? NOT faster than 7:15 per mile

Thursday: 7 mile run, at about 8:00-8:10/mile

Friday: Prehab

Saturday: 8 mile run at about 8:00/mile

Sunday: 20 mile at comfortable pace @8:00/mile, consciously keep it at this pace

The benefit of staying â??in the nowâ??

Anne had a successful week last week, and it could be the approach to NOT focus on the distance was the key. For that reason, weâ??ll have another week of running for time, with specific instructions to check mileage only after the run is finished.

A useful tool for tracking mileage that I have used is gmaps-pedometer, a route tracking program online that lets you track your run manually using satellite. You can map a really accurate route using the manual satellite approach to re-trace your steps.

Anne Beginner 10K, 4/29-5/5:

Note: All of Anneâ??s runs are at conversational pace

Monday: walk or XT, Prehab, hip strength

Tuesday: run 37 min

Wednesday: Prehab, hip strength

Thursday: run 37 min

Friday: walk or XT, Prehab, hip strength

Saturday: 45 minutes, non-stop, easy talking pace

Sunday: alternative exercise

All systems go for Laurenâ??s half marathon plan

We are officially returning Lauren back to a regular running schedule, as her EXCEL rehab and her hard work were so successful sheâ??s back on track with a great beginner half marathon schedule.

The one change I will encourage is that she runs within her comfort zone and does not try to push the pace to hit a certain pace per mile. This may have been at the core of Laurenâ??s problem when she had injury earlier. Specifically, it would be best if she checks her per mile pace AFTER she has finished her run. This will help her avoid the temptation to go too fast and will keep her â??in the nowâ??, just like Anne.

Laurenâ??s Half Training 4/29â??5/5:

Monday: Prehab

Tuesday: 5 miles

Wednesday: 8 miles

Thursday: 5 miles

Friday: Prehab

Saturday: 10 miles total

Sunday: cross

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