Race to Bayshore: Week 5

Coach Lisa gives the UpNorthLive runners their Week 5 assignments!

This was a great training week for Marc, Lauren, and Anne, and for many reasons that have more to do with things outside of running.

First weâ??ll start off with Annie, who had a very good week with her 10K training. Annieâ??s challenge this week was a little bit of the monotony factor with running. Once she got out, the time ticked away SO slowly.

Annie is our true beginner with running, but sheâ??s no stranger to athletics, having been especially skilled with basketball. Annie identified this week how truly â??mentalâ?? running can be. Easy to see this would be a challenge when you are used to the start and stop of basketball practice. So we talked about a couple of tricks runners use to keep motivated to train. One is to run with friends, and the other is the 8 minute rule.

Running with a buddy

When you commit to meeting a friend to take a run, youâ??re in. Itâ??s hard to back out of a scheduled training run when you know someone expects you to be there. As Annie progresses with her runs, there will be more and more people to train with, and therefore, a good distraction to make the runs go by fast. Runs with friends can be so much fun, informational, and sometimes even, therapeutic. Annie met a bunch of the runners from the Endurance Evolution/Excel team this week, and got to see how much fun folks had training together on a Saturday morning. No doubt sheâ??ll be out there with them soon!

8 minute Rule

The 8 minute rule goes like this: On that day when you can think of 9 other things you want to do other than running, give yourself permission to do just an â??8 minute runâ??. Invariably, what happens is once youâ??re out there for eight minutes, the run will feel great. This makes sense physiologically since it takes about 8 or so minutes to truly warm up.

So Annie moves forward this week to 20-25 minute mid-week runs, and will repeat last weekâ??s Saturday and Sunday schedule, giving her a comparison of the progress she has made.

Week of March 4-10, 10K beginner:

Monday: walk or XT, Prehab, hip strength

Tuesday: run 20-25 min

Wednesday: Prehab, hip strength

Thursday: run 20-25 min

Friday: walk or XT, Prehab, hip strength

Saturday: 2 miles

Sunday: 2 miles

Half Training: Learning from Lauren

Those of you who may have read Laurenâ??s blog last week will see that Lauren had a tough week with a one sided achy type of pain on the outside of her right leg. Fortunately Lauren is lucky to have a great network that includes both a coach, and a program like Excelerate Run to keep her moving forward with a few adjustments.

Because Lauren had a few issues this past week, as her coach, I am having her back off this week to let her training settle in, and since she has confidence in me as her coach, she is relaxed with this idea. Often, we donâ??t realize how much extraneous life stressors can impact us physically, and regular runners really get a chance to learn this. Inevitably there will be times when work, relationships, child-rearing, lack of sleep, and general â??busynessâ?? will converge at once, and youâ??ll feel this stress physically when out on your run. The run is great biofeedback, and sometimes it will be just the thing to tell you need to sit back and take a breath!

For Laurenâ??s right sided achy pain, Dena Johnson, ATC (athletic trainer certified) at Excelerate had Lauren in first thing Monday morning after her awesome, first ever double digit training run of 10 miles. Along with a check of her pelvic alignment, targeted massage, and some therapy pool work, Lauren will be sent off this week with a reduced mileage recovery week. And recovery doesnâ??t mean no running, just less mileage and an every other day schedule to allow for the â??adaptationâ?? phase to take place. Plus both Dena and I talked about the importance of working around the pitfalls of the many â??crownedâ??roads we train on. A crowned road could explain why Lauren had only one sided aching. Especially on East Shore Rd., where many runners train, the road is crowned, meaning that from the middle of the road, the road slopes downward to the left or right, like the shape of a crown. The solution to this is to switch sides often, or run in the middle, both which require extra safety on the runnerâ??s part. Soon, when the snow leaves, crowned roads will not be so much of a problem as the shoulder often provides a good straight surface.

Week 5, March 4-10, Half Marathon Training for Lauren:

Monday: Prehab

Tuesday: 4 m run

Wednesday: cross train

Thursday: 4 m run

Friday: Prehab

Saturday: 4 m test run, if not recovered move Sunday run to Monday

Sunday: 9 m run

March 4 - 10 Marathon Training for Marc:

Marc had a great week of training, and is almost like a race horse waiting to jump out of the gate! For several weeks he has had the urge to do his long runs at a faster pace than I have prescribed, which is about :45 seconds slower than his goal marathon pace. And lucky Marc, itâ??s because he feels so good! When you are feeling good, there is always the urge to push harder, but with marathon training you have to resist! I had the good fortune last week of being around Desi Davila for several days and to hear about how her training runs while talking with her coach Keith Hanson of the Brooks Hansonâ??s Distance project. Like the Kenyans and most of the elite marathoners, long training runs are often as much as 2 minutes slower than marathon goal pace (for Desi this means training at 7:00 pace for 20 miles, versus racing at around 5:30 per mile!) During these long slow runs is when the internal chemistry changes the most; when the cardiovascular system is altered on a cellular level.

This week, Marc and I discussed the concept that in a sense heâ??s really training like an elite and should take a similar approach with his training. Whenever a person decides to take on a marathon and set a time goal, they really do have to think like an elite in terms of having a solid plan, and addressing all the other important lifestyle habits. The biggest difference between an elite and the rest of the world is primarily the pace of training. True, we might not all get to take afternoon naps and have a daily massage, but we all live like athletes when that marathon goal looms overhead.

Also, if all goes well with the plan, Marc should be feeling strong on most of his runs. Training for a marathon should feel good and relaxing and while there are some runs that will be purposefully challenging, the real challenge should be saved for race day.

Marcâ??s schedule becomes a little more challenging this week, and heâ??ll go over 40 miles for his total mileage. I know heâ??ll love his 8 mile run where he can average 7:26 pace. As time goes by this mid-week run at marathon pace will get longer , but goal pace will stay the same.

Training for week of 3/4 â?? 3/10:



Tuesday: 5 m run

Wednesday: 8 mile at goal pace â?? not faster =7:26

Thursday: 6 mile run

Friday: Prehab

Saturday: 8 mile run

Sunday: 15 mile run, at about 8:15-8:30/mile

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