This Wednesday's Run
This week is Route #4: Big Shelby Loop - 4.3 miles. As always, we meet at 11th and Holly at 6 p.m. Be courteous with parking, wear reflective gear, and please volunteer to be a pace group leader!
Lots of runners use an iPod Nano, and apparently some the 1st generation Nanos had something wrong with the batteries. So I'm not sure if it is still going on, but Apple has an iPod Nano replacement program - where they would replace your 1st generation with a brand new one. (for free) Here is the link to check and see if your iPod qualifies.
We've got the cups covered for the next two weeks. But, I would love to have the month of February and March filled. Washing the cups just involves taking them home, washing them and bringing them back the next week. Sign up here.
Thursday we are heading back to the pedestrian bridge for more 6 or 8 hill repeats. Remember, these are not maximal efforts, but should be your mile race effort (really hard). Like all your runs, hill workouts should go from slow(er) to fast(er). So, the first two repeats should be under control, and the last two should be really fast. We meet at the same location and time on Thursdays: 6 p.m. at the corner of 11th and Holly.
Hanson's Marathon Training Program
There is an elite training group in Michigan called Hanson's. At the Olympic marathon trials they had women finish 2nd, 9th and 13th, and four men run faster than 2:19. Well they also have a marathon training program for mortals (those of us who don't have time/energy/desire to run 130 miles a week). Their elite athletes are producing top times, but so are their amateurs. So what is their secret? They do not focus on the long run! WHAT? That's right. In fact, amateur marathoners run one 15 mile run, three 16 mile runs and nothing longer! (Elites are a little different...)
Their theory is that no one workout is more important than the next. So they have all their runners run 6 days a week (peaking around 54 miles a week). Each week has one speed workout, one steady state run at marathon goal-pace, and one "long-ish" run. But here is what makes it unique: they do their long runs on tired legs. They will have an 8 miler the day before their 16 mile long run. On their "off" weekends, they will run two 10-milers in a row. It is the accumulation of hard work, day in day out, that makes you a good runner...not going out and crushing yourself twice a week.
This is how I want you to apply this idea: run more often. Add mileage by adding an additional day of running rather than slogging through three extra miles on your weekend run. Don't feel like to be a better runner your Sunday and Wednesday night runs need to be harder. Don't change those runs, just add two more easy runs during the week. Even if you can only get out the door for 20-30 minutes. It will do more for your fitness than you can imagine.
Anyway... something to chew on. Here is the article from Running Times if you want a little more detailed information.
See you Wednesday! -Mark